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specific stretches/excercises for sore hips/back

bretsgirlbretsgirl
in Health & Exercise
I have very sore hips (which is leading to lower back pain), which is getting worse now that I have to sleep on my sides. Can anyone recommend specific stretches and excercises for hips and lower back? I just can't seem to find anything that targets those areas effectively. TIA.
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Re: specific stretches/excercises for sore hips/back

  • kirkettekirkette member

    Modified Child's pose

    Sitting on a swiss ball and rolling your hips in both directions. You can also stand up and roll your hips. 

    Sitting on a swiss all and do pelvic tilts

    Using a foam roller to roll out my legs and IT bands. I find after I do this, my hips pop and the pressure is released.

    GL! 

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  • h2babeh2babe member

    For my lower back, I find it very useful to do "camel pose"-- I kneel, and then pull my body back slowly and hold for a few seconds.

    I also do a few other back bends (like table tap, or semi-wheel) which I think helps stretch my hips and back--but I did yoga before I got pregnant, so I am used w/ the routine. GL!!

     

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  • giddyup2033giddyup2033
    Squats seemed to work for my lower back and hip pain.  I also went to the Chiropractor and was adjusted.  Strengthening the muscles and aligning the spine should help to stop the pain.  Good luck Big Smile
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  • megjr8megjr8 member

    Pelvic tilts.... get on all 4s and rock your hips forward and back. It's a very small movement... not nearly as large as the cat/cow stretch. I love doing pelvic tilts in the shower with the warm water running on my back... it is so pain relieving just before bed.

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  • lenaericksonlenaerickson

    If you have lower back pain, it might also be because of your hamstrings. Most people don't realize that when you're hamstrings are tight, you will have lower back pain. Simply bending over and touching your toes will help that.

    For pelvic muscles, I stand with my feet apart (very wide) and just stick my crotch out and rock it back and forth. it's so simple and I actually do it before every soccer game, it helps loosen me up! GL!

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