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Stretches for Lower Back Pain Relief and Tight Hips
Mady Morrison•Processed: Mar 03, 2026
15-minute workout video. Yoga, Stretching. targeting Back, Hips. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout consists of a series of yoga-inspired stretches aimed at relieving tension in the lower back and hips, promoting relaxation and body awareness.
🏃 Guide
This video is designed for individuals experiencing lower back pain and tight hips. It provides effective stretches to alleviate discomfort and improve flexibility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Sitting Crosslegged
Sit with legs crossed, using a cushion under your hips for elevation. You should feel a gentle stretch in your hips.
2
Downward Dog
Start on hands and knees, lift hips up and back. Bend your legs slightly to maintain a straight back, feeling the stretch in your spine and hamstrings.
3
Deep Lunge
Step one foot forward into a lunge, placing a blanket under your knee for comfort. You should feel a stretch in your hip flexor.
4
Half Pigeon
Bring one leg forward and extend the other back. Use a blanket under your buttocks for support. Feel the stretch in your glutes and hips.
5
Straddle Forward Fold
Sit with legs wide apart and lean forward. Stay upright if needed, focusing on breathing and relaxation.
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. Flexibility / Range of Motion.
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, Osteoarthritis.
What equipment do I need?▼
You will need: None, Yoga Mat.
Duration: 15m 20s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc HerniationOsteoarthritis
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Osteoporosis
Equipment Needed
🏋️ None🏋️ Yoga Mat
Primary Focus
💪 Back💪 Hips
Category
YogaStretching
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breath
Tags
#15 min#medium length#Yoga#Stretching#beginner#None#Yoga Mat#Back#Hips#low