6 Minute Stretching Routine For Tight Hips and Low Back Pain

Follow-along stretching routine for tight hips and low back pain that you can do at home! Led by a physical therapist to improve mobility in your hips and alleviate tension in your back. Feel better in just 6 minutes as you follow along with me!

Your hips should be very mobile. In fact, they are the second-most mobile joint in your body (shoulder being number one). When we don’t move them regularly into their end-ranges of motion, they can become “tight” and limited in their movement.

Oftentimes this can result in pain and discomfort and leave one more susceptible to hip injury.

However in my professional experience the more-common effect from hip tightness is lower back pain. You see - when the hips aren’t moving the way that they should that lack of motion is compensated for in the lower back. The lower back should be a very stable structure and when it has to be more mobile for the hips, tightness, pain, and discomfort usually follow.

With that understanding - one of the best things that you can do to avoid lower back pain and hip tightness is to maintain your hip mobility through a variety of effective stretches. That’s exactly what I wanted to provide you with in this video!

These are 6 of the best exercises to increase your hip range of motion, decrease your lower back tightness, and help you to feel better. I’ll demonstrate the whole thing for you in follow-along format, so grab a spot on the floor and let’s get to work!

STRETCHING ROUTINE FOR TIGHT HIPS AND LOW BACK PAIN

0:00 INTRO
1:30 SINGLE KNEE TO CHEST STRETCH
2:30 PIRIFORMIS STRETCH
3:30 HAMSTRING STRETCH
4:30 HIP ABDUCTOR STRETCH
5:30 HIP ADDUCTOR STRETCH
6:30 HIP FLEXOR STRETCH

I hope these exercises help you to alleviate tension and pain in your lower back and hips.

Please be sure to leave the video a THUMBS UP if you benefited from it and SUBSCRIBE to Tone and Tighten so you never miss a new video when I put one out.

⭐️ MORE HIP VIDEOS YOU MIGHT FIND BENEFICIAL ⭐️

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[leighstanfield]

I’ve completed this routine every day for the last two weeks — my hip pain, lower back pain, and hip mobility issues are nearly gone (and I’ve had them for years). Thank you!

[rabayl]

I found it the easiest thing to do. And my back & hips pain was gone by 70 percent in one stretch session. Im 25 and have all the pains that older people have. Now i think ill survive. Thankyouuuu.

[stavvers]

Instantly cured my hip and lower back pain. Will be adding this to my daily routine. Thank you so much. Subbed!

[lmbarnhart]

Ok, it's been 9 days of me doing this. I was in horrible pain and thought I would have to stop doing my job but I am feeling SOOOO much better! Thank you! Strongly suggest doing these if your hips and/or lower back hurts.

[ljupcho]

Recently i had some lower back/ hip muscle pain. I'm 33, work from home, and probably don't exercise as much as i should. Even though I regularly do morning yoga, ride a bike just to keep up my stamina, it seemed that my lower back pain doesn't wanna go away. (of course i have to exercise more, its obvious)..
Long story short, I came across your video yesterday, did what you showed, twice in the same day. Today again.
What can i say.. It seems that these stretches are really hitting the spot! My pain is gone, i'm a happy again. Thx a lot for sharing this video!! :)

[kellirussell]

I just did these stretches after a day of walking a lot, and sitting at a desk too, and I felt immediate relief. I learned the connection between my hamstring and back pain, and the last hip flexor stretch was such a relief

[braxtonvanduren]

Omg! I’ve been dealing with back pain for a few years now from an old injury as a CNA. I’ve missed medicine so much, but I’ve always been worried of destroying my back. I only did it for the first time today, and I already feel a little bit of mobility back. I’m gonna start this as a daily routine, and I might finally be able to go back into the field that made me feel like my life meant some thing I could not thank you enough.

[SM-uowy]

Omg thank you so much. I could cry. The relief I felt after trying these stretches was amazing.

[laurenkushner]

I was having persistent lower back and right SI joint issues for months from playing a lot of tennis and doing strength training. I stumbled on your video and started doing your stretches and the pain was gone in two days. The pain has not been back as long as I do your stretches every day or very often. Thank you!

[Dalytrades]

My left hip pain is almost completely gone! Thank you for this routine

[CBlizard]

So crazy how instant this works! Did this yesterday and was happy because I was not in pain! I will continue to do this! Gotta do my knee now!! Subscribed!!

[ashleycampbell]

Excellent video. Right to the point, effective. Thank you!

[shylababu]

Thanks Dr Jared...very simple & easy
Exercises with excellent demonstration too..,

[Kdm]

Omg i can’t believe i finally found an effective stretch/routine for my lower back pain. Thank you for

[renyirish]

Oh my goodness, thank you so much. Just pulled a muscle on my left hip for tightness about an hour ago, sitting for too long hours. Found your video, followed the instructions and by the second stretch it was gone. God bless you 🙌 Have a wonderful healthy Christmas!

[dragonkat]

So I'm typing this comment as I'm lying on the floor after doing these stretches. My lower back and hip on my right side have been hurting me for And it's not hurting right now. Subscribing and adding this to my routine as well! Thank you so much ❤

[gmohlke]

Algorithm gods were helping me out with this one. Instant relief of lower back pain

[leeku]

Thanks bro. Been having lower back pain everyday for the past two weeks. It is always worst in the morning and sometimes goes away and then like today it bugged me the whole day. I tried the beginners version of the 5 exercises. Wow. No painkillers. No balms. The pain stopped. If it recurs tomorrow i know what to do. Thank you.

[theprofessor]

I'm a 58-year-old IT Guy who sits for 8 hours straight and the lower back has always been an issue, however, recently my hips have started aching again (military doctor told me my hips were tight), to the point where I would welcome a Cortisone shot just to relieve the pain. The pain was becoming so unbearable I was going to make an appointment to see my doctor. I watched your video twice and did the exercises (left side then right side) and relief was almost instant. I'll continue to do these then start your other video "Decrease Hip and Back Pain with These Hip Strengthening Exercises". Thank you for sharing.

[jaimeredondo]

This video just helped me so much thank you!