https://www.youtube.com/watch?v=nm-fxV-bwWg
Follow-along stretching routine for tight hips and low back pain that you can do at home! Led by a physical therapist to improve mobility in your hips and al

https://www.youtube.com/watch?v=HzXkMnvqojE
Enjoy this effective Yoga inspired Stretching Routine to release tension in your hips and lower back. This routine is designed to reduce tension, and gain mo

https://peacefulyogapath.com/6-minute-stretching-routine-for-tight-hips-and-low-back-pain/
These are 6 of the best exercises to increase your hip range of motion, decrease your lower back tightness, and help you to feel better. I'll demonstrate the whole thing for you in follow-along format, so grab a spot on the floor and let's get to work! STRETCHING ROUTINE FOR TIGHT HIPS AND LOW BACK PAIN. 0:00 INTRO 1:30 SINGLE KNEE TO CHEST

https://www.healthline.com/health/exercise-fitness/how-to-stretch-hips
Lie on your left side, supporting your head with your hand. Stack your hips and legs with your knees bent at a 45-degree angle. Use your hip to open your right knee up. Hold this position for 3

https://www.health.com/lower-back-stretches-for-back-pain-7504553
Lie on your back, with knees bent and feet on the mat. Scoop your belly button in and press your lower back into the mat, before tilting your pelvis back and holding for a second or two. Inhale

https://www.wellandgood.com/stretch-routine-for-lower-back-pain/
So stretching your hips, quads, and hamstrings can actually help relieve lower back pain. In this new stretch routine from Pilates teacher Brian Spencer of East River Pilates, he also points to

https://www.healthline.com/nutrition/stretches-for-lower-back-pain
Repeat steps 2-4 with your left leg. Repeat 3 times for each leg. To make this stretch more difficult, simultaneously bring your knees to your chest for 15-20 seconds. Do this 3 times, with

https://www.today.com/health/diet-fitness/hip-flexor-stretches-rcna16322
Lying on your back, hug your right knee into your chest. Wrap your arms around your leg so that your hands rest on your shins. Gently pull the right leg in closer to the chest and extend the left

https://www.healthline.com/health/lower-back-stretches
Lie on your back with both knees bent and your feet flat on the floor. Place your right ankle at the base of your left thigh. Then, place your hands behind your left thigh and pull up toward your

https://www.health.harvard.edu/pain/relieve-low-back-pain-with-stretching
Tighten your abdominal muscles, lift both knees toward your chest, then lower them together to the left side on the floor. Keep your shoulders relaxed and pressed into the floor. Look in the opposite direction, and feel the stretch across your chest, torso, lower back. and hip. Hold 10 to 30 seconds.

https://www.goodhousekeeping.com/health/fitness/a41356534/lower-back-stretches/
Holding the strap in both hands and pulling towards your chest, slowly and gently lift one leg up towards the ceiling, keeping your knee straight. Hold for 30 seconds. Lower your leg down to the

https://www.verywellhealth.com/hip-stretches-for-low-back-pain-relief-296393
To stretch your inner thigh muscles, bring one leg out to the side while keeping your trunk still and in good alignment. Anne Asher, ACE-certified personal trainer, health coach, and orthopedic exercise specialist, is a back and neck pain expert. Hip stretching exercises may help relieve your low back pain.

https://www.verywellhealth.com/back-pain-relief-through-outer-hip-muscle-stretching-297195
Keeping your knees directly above your ankles, drive your shoulders and upper back into the ground and lift your hips towards the ceiling. Your core, gluteal muscles, hamstrings, and outer hip muscles should all be engaged. Try to hold this stretch for 10 to 15 seconds, then slowly lower your lower body to the ground.

https://redefiningstrength.com/how-to-unlock-tight-hips-with-6-exercises/
Repeat as you hold on the ball, breathing to help the muscle relax and release. If you find you're only tensing against the pressure, start with a softer trigger point tool. Repeat for a few extensions then move the ball slightly up or down your thigh. Exercise #2: Adductor Foam Rolling.

https://www.livestrong.com/article/102303-stretches-rid-stiff-back/
Move 3: Hip Flexor Stretch. Kneel on a folded towel. Place your right foot flat on the floor in front of you, so that your thigh is parallel to the floor and your knee is bent 90 degrees. Put your right hand on your thigh for balance. Place your left hand on your hip.

https://www.feelgoodlife.com/stretches-to-release-lower-back-and-hip-pain
1. Seated Hamstring Stretch. Seated in a chair, place the leg to be stretched and extended in front of you (the knee should be straight). Keeping a straight back, bend forward via hinging at the hips. Once you feel a tolerable stretch behind the back of the leg, hold for at least 30 seconds. Repeat for 3 sets in total.

https://www.fitandwell.com/news/i-tried-this-six-minute-mobility-routine-to-open-up-my-hips-and-it-provided-immediate-relief
Despite my stiffness, I felt some immediate relief in my lower body particularly during the deep side lunge (also known as a Cossack squat) and the pigeon stretch. My muscles gradually relaxed and eventually, I found I could move deeper into the stretches. The full routine didn't take long and my hips felt looser and less achey.

https://www.yogajournal.com/poses/anatomy/hips/yoga-poses-relax-tight-hips-low-back/
Hinging from your hip creases, release your heart and forehead down to the mat (or to a yoga prop). Elongate your arms. Inhale, filling up the backs of your shoulders with your breath. Exhale and imagine your hips melting even lower to lengthen and release your low back. Hold for 5 breaths.

https://www.beachbodyondemand.com/blog/9-yoga-stretches-help-relieve-hip-lower-back-pain
9 Hip Stretches to Help Relieve Hip and Lower-Back Pain. 1. Lizard-Lower Lunge (Utthan Pristhasana) Step your left foot forward several feet in front of the right foot. Bend the left knee until it lines up perfectly with the ankle. Drop the right knee to the ground.

https://www.health.harvard.edu/pain/stretching-and-strengthening-exercises-to-relieve-and-prevent-lower-back-pain
There are two types of low back pain. Acute low back pain is a sudden, sharp pain and usually short-term. Chronic low back pain is a dull, constant ache and lasts longer. Chronic low back pain is a leading cause of disability worldwide. In addition to pain, lower back discomfort may be characterized by: tightness; stiffness; muscle spasms

https://www.trailrunnermag.com/training/tight-hips-try-this-15-minute-stretching-routine/
Press your left thigh open with your left elbow as you simultaneously pull your right thigh toward your chest with your hands. You will feel a good stretch along the outside of your left hip. Breathe deeply into the stretch and hold 30 seconds, repeating the sequence once more before switching to the other side.

https://www.fitandwell.com/news/do-this-six-minute-pilates-inspired-stretching-routine-at-the-end-of-the-day-to-relieve-tension-in-the-back-and-hips
One of the best things you can do to reduce the impact of your desk job is stretch. Certified Pilates instructor Katy Bath recently shared a six-minute routine that you can do at the end of the day to provide some relief for tight hips and back. Watch Katy Bath's six-minute end-of-the-day stretch routine

https://rhythmichealth.com/back-pain/9-simple-stretches-for-tight-hips-and-lower-back-pain/
Repeat several times to feel the stretch. (2) 3) Supine Figure 4 Pose. This stretch eases hip pain targeting your glutes, piriformis and lower back: (3) Hold the pose for 30 seconds and repeat the same moves to stretch the other side. (3) 4) Butterfly Pose.

https://www.fitandwell.com/features/i-did-this-two-minute-hip-mobility-exercise-every-day-for-a-week-and-the-results-were-impressive
After a week of doing this stretch, my hips felt more mobile. I wasn't as stiff when doing squats, and this specific exercise felt easier every time I did it. It hasn't eradicated my lower back pain and hip stiffness—I need to dedicate more time to stretching and mobility exercises to achieve that.

https://www.msn.com/en-us/health/other/aching-back-these-are-the-15-best-lower-back-stretches-for-pain-relief/ar-AA18Fy8T
What causes lower back pain? Discomfort in the lower back can be a result of tight or weak muscles. Tight muscles can cause pain and soreness. The glutes, hips and hamstrings attach in and around

https://runnersworldonline.com.au/the-best-ql-stretches-and-exercises-for-addressing-low-back-or-hip-pain/
You should feel a stretch in right lower back. Hold for several seconds, then return to starting position. Repeat several times until you feel right lower back loosen up. Switch sides and repeat to stretch left lower back. 3. Dynamic QL Mobility + Hip 90/90. Trevor Raab. Start seated with knees bent 90 degrees and feet planted.

https://www.tomsguide.com/wellness/fitness/stiff-hips-this-5-move-bodyweight-walking-workout-builds-flexibility-and-a-stronger-lower-body
Complete the 5 exercises, which equals 1 round, then repeat for 6 rounds, totaling 30 minutes. By the end of the workout, your leg muscles should feel pretty cooked and your hips and glutes