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Lower Back Pain Relief Yoga for Hips and Core Flexibility
WayWeMove by Zarina del Mar•Processed: Mar 03, 2026
1-minute workout video. Yoga, Stretching. targeting Back, Hips, Core. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout focuses on five movements designed to relieve lower back pain by unlocking the hips, enhancing flexibility, and reducing stiffness.
🏃 Guide
This video is designed for individuals experiencing chronic back pain due to stiff hips. It provides targeted movements to relieve discomfort and enhance mobility.
Benefits
Pain relief in the lower back
Improved flexibility and range of motion in the hips
Step-by-Step Guide
1
Child Pose
Kneel and sit back on your heels, extending your arms forward. Hold for 10 seconds, feeling a stretch in your back and hips.
2
Frog Pose
Kneel and spread your knees wide while keeping your feet in line with your knees. Hold for 10 seconds, feeling a deep stretch in your inner thighs.
3
Dark Pee Pose
From a seated position, extend one leg out and lean towards it. Hold for 10 seconds on each side, feeling a stretch in your lower back.
4
Low Lunge
Step one foot forward into a lunge position, keeping the back knee on the ground. Hold for 10 seconds, feeling a stretch in the hips.
5
Hip Circles
Stand and make circular movements with your hips. Perform for 10 seconds, feeling the mobility in your hip joints.
Safety Notes
Avoid if you have severe lower back injuries or conditions that restrict movement.
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Frequently Asked Questions
What are the benefits of this workout?▼
Pain relief in the lower back. Improved flexibility and range of motion in the hips.
Is this workout safe?▼
Avoid if you have severe lower back injuries or conditions that restrict movement.
Who is this workout suitable for?▼
This workout is suitable for people with: Chronic Back Pain / Disc Herniation.
Duration: 1m 0s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
Equipment Needed
🏋️ None
Primary Focus
💪 Back💪 Hips💪 Core
Category
YogaStretching
⚠️ Workout Safety Tips
Low impact movementsNo spinal stress
Tags
#1 min#quick#short#Yoga#Stretching#beginner#None#Back#Hips#Core#low