30 Min Exercises for Lower Back and Hip Pain Relief - Stretches for Lower Back Pain Exercises

Download the FREE HASfit app:

Get up to 2x Faster Results by following a Fitness Program Calendar:

Get our Diet Guide:

Follow us for more!
Snapchat: @hasfit

Disclaimer:
You should consult your physician or other health care professional before starting a HASfit program or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

HASfit offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

HASfit makes no warrants, promises, or claims regarding accuracy of the calories burned estimate. It is provided only as a general reference and each person should use an indirect calorimetry system for a more accurate estimate.

Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained on HASfit will always include the most recent findings or developments with respect to the particular material.

[HASfit]

🙏 Please help us spread the word by telling your friends and family about us!
👍 Don't forget to hit the LIKE button and SUBSCRIBE

[alisonward]

Doing these exercises every couple of days over several months has dramatically improved my chronic lower back problem. Many thanks!

[toyinolatunbosunpartners]

Wow... I felt so It really worked. Thank you guys. I've subscribed already. Thank you so much ❤

[hemantkumarrjadhav]

Thank you my lovely CHILDREN'S, I'm 60years old and suffering from sciatica under treatment. But your series of excercise is excellent. You are given free coaching is helping to all. God bless you

[carrolripley]

Your lower back exercises have given me huge relief. Been on pain tablets etc and nothing relieved the pain until I started your workout for sciatica and lower back pain. I am so grateful and will continue sharing. Thank you guys so❤ much ❤❤

[judya]

Please keep this video. Doing this exercise has removed my back pain that I have had for 2 years.

[kiwikiter]

I do this routine everyday it has done wonders for my back thanks guys from Rachel in New Zealand

[davidfz]

I have a lower back and hip problem due to a leg shorter than the other, I've seen multiple physiotherapists that didn't really help.
I started doing this workout 4-5 times a week, coupled with a foam roll massage every day, it's been about 2 weeks I can really feel my hips strengthening and the pain disappearing bit by bit.
I also really like your positivity and motivation speeches in your videos, it doesn't seem like much at first but it makes all the difference, it makes you stick to the routine and keeps you motivated !

[joyjchen]

Thank you so much for this session. Just found you today and I followed along. I recently developed discomfort and pain in my right lower back and hip which had restricted my movements. As a dog walker, I can’t afford to have this problem. You are like a godsend. I’ll do this routine daily. Keep up your great work. Love.

[justincardona]

THANK YOU! I’ve dealt with lower pack pain for years and after massages and chiropractors I would only felt relief for a few days before the pain started again. I had gotten to a point where I’d given up. I started googling back stretches and exercises and came across your video. I did it every morning at 5am before I started my day and it’s been 5-weeks and I haven’t had any back pain. I noticed relief within the first few days. The figure four really targeted where the pain was. It was so tight that I did not realize that area was not being targeted.

Your routine is amazing and I really want to say thank you for giving me the tools to get back to being active and not worrying about back pain. I’m not afraid of activities anymore. You guys are awesome!

[BrendaBarnetson]

I "pulled" my back 2 nights ago by just leaning forwards. Very painful - awake all night, tossing and turning with pain. So uncomfortable. Knew I needed to get the associated spasms and problem area exercised and stretched as soon as possible - did this routine and like magic - within 24 hours of the injury, I was 90% better, and a day later - 100%. Like it never happened. I never imagined that back exercises and stretches could be this effective. THANK YOU! I will be recommending this site and this routine especially, to all my patients (I am an ER Doctor). Well done. You guys ROCK!

[swatitripathy]

Thank you so much for this wonderful pain relief exercise routine. I'm doing this regularly since last 4 months. Feeling really good now. You guys are awesome... 👍

[sharondavies]

I just want to say thank you both so much, I am recovering from chronic back pain and sciatica which I have endured for 7 months. After numerous doctors appointments and NHS appointments which were disappointing, finding your channel and doing these exercises is like a miracle, I am now back to exercising daily. I will continue with this programme until I am fully fit, and tell any friends in need about you too. Thank you.

[ashwathiapsara]

I am suffering with lower back pain and this routine is helping me much. A big thanks to you for putting this video up. So grateful

[jackiea]

my lower back was very uncomfortable all day, I just did all of the exercises and stretches in this video and the pain is gone. I'll be coming back to this video regularly! Thank you!

[myrelisramos-vargas]

Im so happy I came across this video; this week my mobility has been really poor. My left hip and back pain prevented me from walking, lacing my shoes, and doing everyday task I made it a goal to push through this workout all week and im obsessed.This video increased my mobility and im almost back to normal Thank you so much.

[MimiLouise_xo]

This was absolutely awesome, I suffer with sciatica and bulging disks in my lower back and have been trying everything over the years but still suffer quite bad think I've finally found my everyday stretch routine! thank you so much for sharing this x

[catherinebailey]

I have had major back pain and discomfort for 15 yrs and recently hurt a disc 7 weeks ago started doing this and it's taken so much of my pain away thank you so much I do it everyday with some yoga. I still a chiropractor and massage therapist but I can stand with no pain and I'm almost able to sit comfortably and for that I thank you guys so much. 😻

[rachellamb]

I've been doing this workout regularly for a couple years and it's a lifesaver! These are all of the exercises I got at physical therapy along with a few more! If I do this every other day I have little to no back pain. When I get lazy and skip it for a while it comes back pretty quickly (2 herniated disks, a desk job, and two very young kids who need to be picked up regularly). I will say that if you're experiencing active pain, flex your kegel muscles during transitions to help protect your lower back.

[Diva-ujzq]

These are brilliant videos by HASfit. Every time I suffer with pain I do these and they help massively. Thank you so much 😊