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Simple Stretches to Relieve Lower Back and Hip Pain

Suffering from lower back or hip pain? You are not alone. Over 26 million Americans, between the ages of 20 and 64, experience back pain (National Center for Health Statistics Health, United States, 2006).

Many people find spending hours sitting in front of the computer can cause tightness in the hamstrings, shoulders, and hip flexors, as well as a weakening of the core (abdominals, lower back, and glutes).

Here are some simple stretches to relieve lower back and hip pain:

Pelvic Hip Circles

Hip Circles Standing tall, roll your hips around in a circle (e.g. like a hula dancer), being sure to fully tuck your tailbone and fully arch your lower back. Maintaining good posture, press your hips forward and begin to roll them around in a circle, passing through a shallow squat in the rear position. — Hip Circles
Standing tall, roll your hips around in a circle (e.g. like a hula dancer), being sure to fully tuck your tailbone and fully arch your lower back.
Maintaining good posture, press your hips forward and begin to roll them around in a circle, passing through a shallow squat in the rear position.

Leg Swings

Leg Swings (Front) Perform slow and controlled swings with knee locked and toes pulled back, and then perform dynamic swings with leg loose and relaxed. (Laterally) Perform slow and controlled swings to your sides, being sure to cross your centerline, and then perform dynamic swings to the side. — Leg Swings
(Front) Perform slow and controlled swings with knee locked and toes pulled back, and then perform dynamic swings with leg loose and relaxed.
(Laterally) Perform slow and controlled swings to your sides, being sure to cross your centerline, and then perform dynamic swings to the side.

Hip Internal / External Rotation

Hip Internal / External rotation – Rotate at the hips as far externally and then internally as you can. — Hip Internal / External Rotation
Rotate at the hips as far externally and then internally as you can.

Talk to your physical therapist before you start an exercise program. If you experience discomfort or excessive pain do not continue any exercise program, as this may prove to only aggravate the symptoms.

The most effective exercise programs for chronic low back pain are designed specifically for you by a physical therapist.

To learn more about treatment plans for lower back and hip pain, set up a free exploratory examination with one of our doctors today.

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Moriarty Physical Therapy is the premier physical therapist provider here in the Hudson Valley with centers located near you. To find out more about physical therapy or to book your first appointment with a physical therapist, visit our website at www.moriartypt.com or contact Moriarty Physical Therapy at (845) 454-4137.