Stretching the hip flexors can help alleviate lower-back pain, according to Julie Gudmestad, a physical therapist and contributor to "Yoga Journal," and may also help ease pain caused by pulls or strains of the muscles themselves. Perform hip flexor stretching exercises by extending your upper legs until you feel tension through the front of your thighs, then holding the stretch for 10 to 30 seconds. Consult with a medical professional before starting a stretching program to relieve pain.
Half Frog Pose
The half frog pose is a yoga exercise that stretches the hip flexors, along with other muscles. The exercise also strengthens the muscles that extend your spine, which may make it doubly effective if you suffer from lower-back pain. Lie face down on a flat, padded surface with your hands below your shoulders. Extend your arms fully, lifting your torso and curving your spine upward. Curl your left foot toward your buttocks as far as possible, then lift your left hand and grasp around your toes with your palm facing downward. Press downward to deepen the stretch, but do not cause pain. Keep your shoulders even throughout the exercise; Don't allow your torso to rotate when you lift your arm. Repeat the exercise with your right leg.
Kneeling Hip Flexor Stretch
Performing the kneeling hip flexor stretch isolates the hip flexor muscles as you extend one leg at a time at the hip joint with the knee on the same side anchored to the floor. Kneel on the floor, placing your left knee on a pad or rolled-up towel. Position your right foot flat on the floor in front of your torso with your knee flexed to 90 degrees. Place your hands on the sides of your waist. Shift your weight forward by flexing your right knee farther; don't bend at the waist. Keep your left knee on the pad so your hip extends as you shift your weight. Stop moving forward when you feel a gentle stretch through the front of your left thigh, then hold for 10 to 30 seconds before switching sides.
Lying Hip Flexor Stretch
Perform the lying hip flexor stretch on a wide bench or table, long enough so your whole body fits on it while lying down. Start on your back near the left edge of the bench with your legs extended. Flex your right knee and pull it toward your chest with both hands, then move your left leg off the edge of the bench, allowing it to hang toward the floor to stretch your hip flexors. Hold the stretch for 10 to 30 seconds, then move to the opposite side of the bench and switch legs.
Standing Hip Flexor Stretch
Perform the standing hip flexor stretch like the kneeling version, but with your foot anchored to the floor. Stand in front of a knee-high bench or chair with your feet about shoulder width apart. Lift your left foot and place it on the bench with your knee flexed. Put your hands on the sides of your waist. Flex your left knee farther to shift your center of gravity forward, keeping your right foot in place. Stop when you feel a light stretch through the hip flexors within your right leg, then hold for 10 to 30 seconds. Perform the exercise with your left foot on the floor and right foot on the bench to stretch your left leg.
