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If you are “lucky” enough to have one of those jobs that makes you sit at a desk from 8-5 there is a very high chance that you have some sort of lower back pain. I can speak from experience that this is horrible; it makes performing every day tasks very difficult. Before you go running to a doctor for painkillers or medication take a few weeks to stretch out those hips! Most likely your tight hips are causing the pain in your back, sitting all day causes your hip flexors to be shortened. Stretching will lengthen and the hip flexors which can correct the alignment of the pelvis and relieve compression of the spine which causes lower back pain.

Below I have listed a few hip opening exercises; make sure you hold each stretch for about 20 seconds.

Pigeon: Sit with one knee bent and the other leg extended straight behind you, make sure your straight leg hip is pointing toward the ground. If you feel comfortable fold forward over your bent knee and hold for 20 seconds. Repeat on the other side.

Butter Fly: Sit on the floor, both knees bent with your feet together, if you feel comfortable press your knees toward the ground and hold for 20 seconds.

Double Pigeon: This is similar to sitting criss-cross applesauce, start in that position then stack your right ankle on top of your left knee. Hold for 20 seconds and repeat on the other side. (this can easily be done while watching television)

Thread the Needle: Lie on your back with your knees bent and feet on the floor, place your left ankle over the left knee. Thread your left arm through the opening and clasp your hands behind your right knee. Lift right foot off the floor and pull right knee towards the chest. Hold for 20 seconds then repeat opposite side.

Contact us today if you would like more assistance treating any other muscle problems, this includes but not limited to shoulder issues, hip issues, or knee issues!