Because of the interconnectedness of back and hips, when one falls out of alignment, pain may radiate into the adjoining area. When performing corrective stretches, you must create balance in your hips to obtain balance in your back and vice versa. Some of the most effective back and hip corrective stretches target the muscles that run along your hips and into your back and so create a more integrated stretch.
Wall Side-Stretch
This stretch targets the outside of your hips and lower back. If injury or unbalanced use has created greater tightness in one hip, this stretch can help reduce that tightness. Stand with your right side about arm's length from a wall. Place your right foot about 12 inches in front of your left foot. Place your right hand on the wall for support. Slowly bend your torso to the left and shift your right hip toward the wall. When you feel a stretch in the side of your right hip and lower back, stop bending and hold this position for 30 seconds. Switch sides to stretch your left hip.
Hip Flexor Stretch
A tight hip flexor can tilt your pelvis forward. Picture a string running from your upper thighs to the bony points at the front of your pelvis. Now pretend to shorten the string and watch what happens to your pelvis and back: The bony points tilt forward, your buttocks jut out and your back acquires an uncomfortable arch to accommodate the shortened string. This mimics what actually happens when your hip flexors tighten. Even mild tightness can throw off your body's alignment. Place your left foot on a step two to three feet in front of you. Bend your left knee until your knee comes directly over your ankle. Bend your right knee until you feel a stretch in the front of your right hip, meaning the hip flexor is engaged, and hold for 30 seconds. Switch the position of your feet to stretch the left hip flexor.
Spinal Twist
Your hips' design allows for multiple directions and ranges of motion. The act of twisting your torso in order to grab a pen off the side of a desk or pick up a cat sitting beside you on a couch requires hip rotation. Your pelvis can rotate out of alignment, causing stress on your hip and lower back. The spinal twist exercise loosens your hip joints and lower back so you can rotate with greater ease. Lie on your back with legs stretched out straight. Stretch your arms perpendicular from your body at shoulder height. Bend your right knee and roll your body toward the left. Let your right leg rest on the floor to the left of your body. Turn your head toward your right hand and gently relax your right shoulder toward the floor. Hold the twist position for 30 seconds. Return to the starting position, then perform the twist by placing your left leg toward your right side.
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