Pain in your hips and lower back can be extremely uncomfortable while also limiting your mobility. Tight hamstrings may be the culprit in both areas; the hamstrings run into your glutes and lower back, and when overworked they can cause pain or discomfort in the lower back. Likewise, when one muscle is compromised, such as stiff hamstrings, the surrounding muscles, joints and tendons can be pulled out of alignment in order to compensate. As such, tight hamstrings can pull on your hips causing discomfort. Doing stretches that help all three areas can help to alleviate the pain.
Reclining Hamstring Stretch
The first thing you will want to do is stretch the hamstrings. The reclining hamstring stretch is beneficial in that it will also help to loosen your hips and your lower back. Lie in a supine position on your back with your legs extended down the mat. Bend your right knee, place your hands around your shin and gently pull the knee toward your chest. Then lift the right foot toward the ceiling so that it is perpendicular to the floor. Place your hands around your foot, ankle or calf, depending on what you are able to reach, and gently pull your leg toward your chest. You may use a yoga strap or towel to assist you if you are unable to reach your calf or foot. Hold for 20 to 30 seconds and release your right leg back to the floor. Repeat on the other side. You may repeat the entire exercise several times, as the hips and lower back will continue to open the more you do it.
Child's Pose
Child's Pose is a relaxing yoga pose that is very beneficial for stretching the lower back and hips. Kneel on the floor with your knees separated about one foot. Sit on your feet, so that your glutes are on your feet and your torso is upright. Bend forward and bring your chest, shoulders and head to the floor. Rest your hands on the floor either alongside your body or extended over your head. You may hold this pose for as long as you like.
Wide Legged Forward Bend
The wide-legged forward bend is another exercise that will stretch your hamstrings, hips and lower back. Stand with your feet approximately 24 to 36 inches apart, feet facing forward. Bend at your hips and lower your torso and head down, so that your head is extending toward the floor. Place your hands either on your ankles or on the floor beneath your head. Hold for 20 to 30 seconds. Repeat if necessary.
Butterfly Pose
The butterfly pose can help to open your hips and lower back. Lie in a supine position on your back with your feet together, knees open to the side and hips turned out. Your legs should be forming a diamond shape. Lift your knees and bring them together so that your feet are now flat on the floor. Return your legs to starting position. That's one repetition. Complete at least 10 to 12 repetitions, but if it feels good you may continue and do as many as you like.
