Tight hips can have a debilitating effect on the entire body. When hip muscles are overly tight, they can negatively impact your knees, lower back, and even shoulder alignment.
Tight Hips and Lower Back Pain
Tight hip flexors can pull on the lumbar spine, leading to tightened muscles and pain. The psoas major and minor, which attach to the lower spine's vertebrae, can cause significant pain when tight and shortened.
Modern lifestyles contribute to hip tightness due to prolonged sitting at desks, in cars, or on couches. Consequently, the hip flexors remain shortened for extended periods.
Often, we do not stretch these muscles to their full length because we're unaware they're the source of our pain.
Regularly performing the stretches listed below can alleviate back pain within a week, sometimes even immediately. It's important to breathe deeply and gently ease into each stretch rather than forcing it.
1. Pigeon Stretch
This stretch targets the piriformis, potentially relieving sciatic pain, and deeply stretches the glutes, groin, and psoas.
- Begin in a downward-facing dog position with your feet together.
- Pull your left knee in and rotate it outwards to the left, bending your left leg so it's nearly perpendicular to your right. Lower both legs to the ground.
- Keep your right leg extended straight behind you, and support yourself on your elbows, or if comfortable, fold your torso forward and drape it over your left leg into a fully relaxed pose.
- Maintain this position, taking 5 to 10 deep breaths.
- Switch sides and repeat the process.
2. Butterfly Stretch:
This stretch focuses on the hip adductors, which are the small muscles in your inner thighs near the groin. It helps to relax the hips and, as a result, eases tension in the lower back.
1. Sit on the ground and bring the soles of your feet together.
2. Grasp your feet and gently press your knees down toward the floor.
3. If possible, lean forward while maintaining a straight back to activate your back and glute muscles.
4. Breathe deeply for 30 seconds before returning to the starting position.
3. Cow Face Pose
This pose stretches the chest and shoulders and can also extend to the hips if you opt to lean forward while in the pose.
1. Begin by sitting on the floor with your legs straight ahead and your arms by your sides.
2. Bend your knees and slide your left foot under your right knee to rest outside your right hip.
3. Place your right knee on top of your left knee, then move your right foot to rest outside your left hip. Shift your weight gently until you're evenly balanced on your sit bones.
4. Raise your left arm towards the ceiling, then bend it to bring your left hand down to your spine.
5. Rotate your right arm inward, bend your right elbow, and lift your right hand to the middle of your back, attempting to interlock your fingers.
6. Sit up straight, lean forward to deepen the hip stretch.
7. Hold the position, breathing deeply for 30-60 seconds before releasing and switching sides.
4. Supine Groin Stretch
This stretch helps realign your pelvis and trains the surrounding muscles to maintain this neutral position.
1. Lie on the floor and place one knee over a chair or block, keeping your arms at your sides, palms facing up.
2. Prop the foot that's on the floor up with a heavy object, such as a doorstop or kettlebell.
3. Remain in this position and relax for five minutes. Afterward, try flexing your thigh muscles; aim to feel the contraction in the upper hip area rather than at the knee.
4. It may take some time to get comfortable, but it will become easier with practice. The video mentioned above provides a clearer explanation.
5. Kneeling Hip Flexor Stretch
1. Begin by lunging forward onto a padded mat with one knee, ensuring your foot is positioned beyond the knee. Place your hands on your knee for stability.
2. Straighten the hip of your rear leg by pushing your hips forward.
3. Maintain the stretch for four to five deep breaths before switching to the opposite side.
6. Happy Baby Pose
This pose helps to release tension in the lower back and sacrum, while also opening the hips, inner thighs, and groin. It provides a stretch that calms the spine and can aid in alleviating lower back pain.
1. Lie on your back and draw both knees to your chest. Thread your arms inside your knees and grasp the outer edges of each foot (on the side of the little toe) with your hands.
2. Keep your chin tucked to your chest and your head on the floor. Push your heels upwards while pulling back with your arms.
3. Push your shoulders and the back of your neck down into the floor, aiming to flatten your back and entire spine against the floor. Widen your legs slightly for a more intense stretch if desired.
4. Maintain this position for 4-8 deep breaths, then exhale and gently lower your arms and legs to the floor.
7. Frog Pose
Approach this pose with caution as it is a very deep stretch. It targets the inner thighs, groin, and hips.
1. Begin in a tabletop position and widen your knees until you experience a stretch. Rotate your flexed feet outwards, pressing the inner arches towards the floor.
2. Align your shoulders above your elbows and distribute your weight evenly across your forearms and hands. Your wrists may either align with your elbows or create a triangle base for added support.
3. Allow your hips to sink down, feeling their weight. Let gravity draw your pubic bone towards the floor.
4. Extend your spine by visualizing a string pulling your head forward. Envision your shoulders descending along your spine, moving away from your ears. Draw your tailbone back towards your heels.
8. Psoas Stretch on Foam Roller
This stretch is a gentle way to release tension in the psoas muscles of the hips, using the support of a foam roller for a passive stretch.
1. Position the foam roller perpendicular to your spine and lie down with your sacrum (the back of your pelvis, not your spine) resting on the roller.
2. Draw your right knee towards your chest, keeping your left heel on the ground. This should create a stretch in the front of your left hip.
3. To deepen the stretch, extend your left arm overhead and gently let your knee fall slightly to the right.
4. Maintain this position for 30 seconds before switching to the other leg.
9. Supine Piriformis Stretch
This stretch targets the piriformis muscle and is often recommended for alleviating sciatic nerve pain, as well as discomfort in the hips, back, and knees.
1. Lie on your back with both legs flat on the ground.
2. Bring the affected leg towards your chest, holding the knee with the hand from the same side and the ankle with the other hand.
3. Gently pull the knee across to the opposite shoulder until you feel a stretch.
4. Maintain this position for 30 seconds before gradually releasing back to the starting pose.
10. Figure Four Stretch
An effective stretch for relieving tightness in the glutes and outer hips.
1. Lie on your back and cross the affected leg over the other, placing the ankle on the opposite knee.
2. Interlace your hands behind the thigh of the non-bent leg.
3. Slowly pull the thigh toward your abdomen to stretch the affected leg.
4. Take a deep breath, hold the stretch for 60 seconds, and then release.
