Exercises for Lower Back & Hip Pain


Lower back pain is often from tight hamstrings (muscles on the back of the thigh) from sitting for extended periods. It also can result from not getting exercise that moves the leg bones through a healthy range of movement in the hip joints. If you have minor lower back and hip pain, yoga is an excellent way to gently address these issues. For best results, commit to a regular stretching, yoga or exercise program at least three days a week.

Bridge Pose for Back Pain

  • The Bridge Pose (Setu Bhandasana) is a gentle back bend that creates therapeutic traction. Lie on your back and set your feet flat, hips-width distance apart. Lift your hips and extend your hands overhead until the back of the hands are on the floor. Press into the feet and aim your tailbone away from the neck. Remain for 20 seconds, and rest. This variation also creates space in the chest and upper back.

Work Adominals

  • Work the abdominal muscles correctly to build belly strength to relieve lower back pain. Use a yoga pose called the Revolved Belly Pose (Pavrita Paravaritanasana). Lie on your back and extend your arms to the sides like wings, palms flat on the floor. Extend your legs straight to the ceiling so your body is in an L shape. Draw the lower belly in.

    Lower both legs to the right as you turn your head to the left. Engaging the lower abs, bring the legs back to the center and to the left. Repeat for 10 rounds. Rest.

Resting Pigeon Pose for Hip Pain

  • Hip pain can result from tight hip flexors, muscles that include the glutes (back of the hips) and side hips (gluteus medius). Use the Resting Pigeon Pose to create a healthy external hip rotation that is beneficial for the hip joints.

    Lie on your back and cross your right ankle over the left thigh. Lie back so your head and shoulders are on the floor. Place one hand behind each thigh. Remain for 60 seconds and repeat to the second side. Rest.

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