10 Exercises for Lower Back and Hip Pain That Everyone Should Practice

By Sherwin Nicholson | SN Health Resources

ten exercises for lower back pain

Scroll down for the exercises!

The internet, bookstores and treatment providers each suggest an almost unlimited but somewhat confusing number of exercises to help relieve lower back pain.  You may even find yourself confused and with many unanswered questions.

Where to begin?  What to do?  How to do it?  Why? For how long?

These are the most frequently asked questions.

The purpose of the Low Back Pain Program is to help respond to these issues by providing structured and targeted exercises.  These exercises are necessary for restoring and protecting both your back and also your hip mobility.

Below is a list of 10 important exercises you should incorporate into your daily routine

These movements and stretches provide strength, flexibility and pain relief for those with back and hip pain due to muscular issues.

Virtually all of these exercises can (and should) be performed anywhere and anytime. They use no equipment, help to recondition neglected muscle groups and function to prevent lower back pain.

If you have back and hip issues, please consult a physician before performing any exercises in general as well as the exercises provided on this site.

Please note:  If you have problems with very tight and stiff muscles and joints, you will initially find the full movement of these exercises difficult to perform.  Although this is to be expected, as you progress, you will find it easier as your strength and flexibility improves.

Your time should range from performing them for a few seconds within your comfort range to a few minutes at a time.  As your mobility improves, you will be able to move further through the movement.

Each exercise will require a few days to a few weeks to create the improvements needed and to master.  

What can I expect for my recovery time?

Because your muscles and joints need to adjust with your changes incrementally, healing and rebuilding is a slow process.  It takes time for a weak area of your body to respond and support you.

Any treatment plan worth doing will require time, especially in circumstances where injuries have occurred.  Many of the exercises have proven to help relieve pain within the first week of practice.

Here are 10 Important Exercises you can do at home:

Important: After trying these helpful exercises, be sure to go the download page for the full course.  This course reverses your lower back pain issues by teaching you step by step, in order, how the correct your back pain long term.

Each link below explains the movements in full.  The eBook which contains a complete set of exercises to address your back pain in depth can be downloaded HERE.

To go directly to each exercise, click on each one.

Seated Lunge – This exercise helps those with difficulty sitting due to pain. For lower back and hip pain.

seated lunge

Deep Squat Rest – For those that have trouble standing without pain. For lower back and hip pain.

deep squat rest

Standing Hip Shift – For pain in the morning when you wake as well as through the night. For lower back and hip pain.

standing hip shift

Seated Twist – If you have chronic back spasms. For lower back pain.

seated twist

Seated Hamstring Stretch – The right way to stretch your hamstrings.  For lower back pain.

seated hamstring stretch

Standing Abdominal – Help correct your pelvic tilt.  For pain when are standing.  For lower back pain.

standing abdominals

Reverse Lunge – Weak glutes always lead to back problems and tight hips.  For lower back and hip pain.

reverse lunge

Seated Leg to Chest – When you have tender and tight glutes (buttocks).  For lower back and hip pain.

seated leg to chest

Seated Leg Cross – For sore and aching hip muscles.  Loosens tight back muscles. For lower back and hip pain.

seated leg cross

Lying Twist – For your tight and weak lower back.  For lower back pain.

lying twist

Exercises that help your hip pain also assist the back because hip issues also affect the stability of the lower back.

By treating hip pain, you will also relieve back pain.  When the hip muscles and hip joint lose flexibility and mobility, the lower back must overcompensate.  In time, the back becomes strained and fatigued.

These weaknesses increase your risk of back injury.  It is common to find that searches for lower back pain vs. hip pain will result in finding similar exercises.

Important: After trying these helpful exercises, be sure to go the download page for the full course.  This course reverses your lower back pain issues by teaching you step by step, in order, how to relieve your back pain over the long term.

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