If you spend a lot of time sitting at your desk or driving the car often, your back muscles and hips stay inactive for long periods. This can lead to back and hip pain. But simple stretching exercises can improve your condition and sometimes bring immediate relief.
Lie on your stomach and use your arms to push your upper body off the floor. Hold that position for five seconds, relax and repeat five times.
Lower Back Stretches
Lying on your left side with the left hip and knee at 90 degrees, keep your right leg straightened and lift it upward, holding it up for five seconds before releasing. Repeat one to three times with each leg.
Try lying face down on the floor with your arms forward and the palms down for support. Lift your right leg behind you as high as you can with your leg straightened. Hold it in position for five seconds and release. Do this with each leg one to three times.
Lying on the floor with your knees bent so the small of your back does not touch the floor, tighten the abdominal muscles for five seconds. Keep your back pressed flat against the floor before you relax the muscles. Repeat this three times and try doing it more over time.
Leg exercises build up your legs to help support and strengthen the hips.
Lie on your back and keep one leg straight and the knee bent on the other. Tighten your abdominal muscles as you lift the straight leg about six to 12 inches. Hold the position for five seconds and lower your leg. Repeat 10 times.
Keep both legs bent as you lie on your back. Hold one thigh behind the knee until you feel the back of the thigh stretch. Hold that position for 20 seconds before relaxing and repeat five times on each side.
…. J. Shaw, Health Editor