4 Simple Stretches to Release Tension in Your Hips and Lower Back

Some of these moves might feel intense. So, if you need some cushioning, keep a few pillows nearby.

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(Photo: Ayana Underwood/Canva)

This routine takes you through some stretches that will help loosen up your hips and lower back.

When doing these stretches, you want to pay attention to the cues your body gives you and work with your body and range of motion—you’re not trying to push through or chase sensation. So, if the stretch feels like too much, you can modify the pose or lessen the intensity by easing out of it a little.

Here are four simple stretches for your hips and lower back.

4 Stretches to Release Hip and Lower Back Tension

Throughout each stretch, try to really tune into your body and your breath. Take slow, steady breaths in and out through your nose.

Grab any props you have at home, ideally two blocks, or substitute some firm pillows. Keep them near your mat in case you want to use them in any pose.

1. Child’s Pose

How to Do It:

• Begin by kneeling on a mat, floor, or rug.
• Bring your big toes to touch and widen your knees as much as feels appropriate to you.
• Sink your hips toward your heels and bring your forehead and chest forward toward the mat in the low back stretch known as Child’s Pose.
• Reach your arms in front of you and then pull your shoulders away from your ears, keeping them relaxed. Breathe here.
• When you’re ready, push your hands against the mat, slowly lift your chest, and walk your hands back toward you, inch by inch, until you come to hands and knees.
• Bring your knees beneath your hips and notice what type of movement you’d like to take.

If the stretch feels too difficult, bring one block under your chest and the other under your forehead. You may also find this pose comfortable with a block (or pillow) underneath your behind for support.

2. Dragon Pose

How to Do It:

• Start kneeling on the mat and step your right foot to the outer edge of your right hand. You want your knee directly over your ankle and your toes pointing forward. You can stay on your palms, you can grab your blocks and place your hands on them if the mat feels a little far away, or you can come down onto your forearms.
• Press down through your big right toe so you’re not rolling onto the outer edge of that foot. At the same time, let your hips sink toward the mat by allowing your pelvis and lower back to feel heavier.
• Take your time to settle into the shape, find your edge, and then resolve to be still. (Try not to push against the mat with your hands or forearms.) Breathe here.
• Slowly start to lift yourself.
• Switch sides and repeat.

This is a more intense stretch. If it feels challenging to let gravity pull your hips down, it’s usually because you went a little too far into the stretch and maybe need to back off a little.

Also, if it feels like you have to contract and engage the muscles in your legs to hold the stretch, that’s usually an indication that you went too far. Another sign that you went too far is if you have a hard time taking slow, steady breaths. So let your breath be your guide as you hold here.

3. Half Shoelace

How to Do It:

• From a sitting position, bring your left heel behind you, closer toward your glutes, and straighten your right leg in front of you.
• Come into a forward fold, targeting the back of your right hip as well as your hamstrings. If this feels too tough, don’t bend down so far.
• When you’re ready, push your hands into the mat as you lift yourself back up, slowly and mindfully. See what movement you need to recalibrate, maybe straightening your legs in front of you or doing a windshield-wiper motion with your knees.
• Switch sides and repeat.

4. Reclined Butterfly

How to Do It:

• Lower yourself onto your back
• Bring the bottoms of your feet together.
• Slide your feet a little further away from your body, and let your knees fall apart. (It can feel good to place one block, pillow, or rolled blanket underneath each knee for support.)
• Bring your arms overhead for a gentle stretch through the chest and shoulders. (Alternatively, you can keep your hands on your low belly or let your arms rest at your sides, palms facing upward.)
• Close your eyes, relax your jaw, and see if you can feel the flow of your breath as it travels all the way to your abdomen. Feel your navel rise and fall as you remain still here.

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