15 Hip and Lower Back Pain Stretches (New Routine!)
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Hi Reader, If you’re struggling with tight hips, lower back pain, or tension in your legs, I have a new stretching routine to help you get relief and improve mobility and flexibility in your hips. Tightness in the hips pulls your pelvis forward, triggering pain in the lower back and piriformis. Research shows that addressing pelvic tilt and hip range of motion can improve back pain. The stronger your hips (glutes), the more stress they can relieve from your lower back. But before you start working on doing more glute work, we want to release tension in the front of the thighs to allow for more range of motion. I have recorded a guided 15-minute stretching routine that includes 15 stretches to help you release tightness in the hips and the lower back muscles. You can use this stretching routine at the end of your workouts, or on a separate day to allow you to increase flexibility and range of motion. Here are the muscles we will target:
Click here to get the 15 hip and lower back stretches. To watch on YouTube, click here I hope you enjoy this routine. If you’d like me to create more of this type of guided release video, please let me know in the comments, and I will certainly record more for you. Here are a couple of programs I highly recommend if you struggle with tight hips pulling on your pelvis and lower back that also include guided routines: Release Your Hip Flexors Program Piriformis Control for pain in the buttocks or sciatica More On The Blog: Anti-Inflammatory Recipe I love using anti-inflammatory foods to feel better and reduce inflammation, and one of my favorite late-night recipes is warm chicken soup. I’ve recorded my full recipe here if you're interested…it’s only 20 minutes long. Dark Chocolate A study has shown how 40 grams of dark chocolate per dark can decrease gut permeability. High-quality pure cacao has already been shown to have many health benefits, and that’s why I’ve been starting my day with a warm cup of high Flavanol ceremonial cacao with collagen for years now. Here’s the link to my cacao recipe, which explains how I made it and which type of cacao I used (it’s so important to pick the right brand). Study: Nocella C, Cavarretta E, Fossati C, Pigozzi F, Quaranta F, Peruzzi M, De Grandis F, Costa V, Sharp C, Manara M, et al. Dark Chocolate Intake Positively Modulates Gut Permeability in Elite Football Athletes: A Randomized Controlled Study. Nutrients. 2023; 15(19):4203. |
Coach Sofia
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