Exercises for Lower Back and Hip Pain

Brett Ranton 

Upon asking, any sufferer of Back or Hip Pain will no doubt tell you how incredibly painful it can be.
Back pain can be something that comes and goes with some people, but many suffer from chronic back pain which of course is course for much more concern. Some people complain of a dull ache, but others get sharp pains or even burning sensations.

The unfortunate truth is, there isn’t really a concrete cure for back pain at this stage. Professionals will will tell you daily exercise is a way to relieve pain, and this is no doubt one of the best ways to go about pain relief.

It’s one thing knowing to exercise, but it’s another thing altogether to knowing which exercise exactly to do. Doing the incorrect exercise can in fact lead to making your back or hip even worse. I’ve included a couple of exercises that I’ve found successful and are widely used in relieving pain:

Back Pain Exercise
Supine Lying Hamstring Stretch
This particular exercise may stretch your hamstrings, but tight hamstrings contribute in a large way to lower back pain. So this exercise is highly recommended to prevent your back pain in the future. This puts no strain on your back as if done correctly, your back should remain still.

To do the Supine Lying Hamstring Stretch:
1. Lie down on your back with one knee bent and one resting on the floor horizontally.
2. Without holding it, move your straight leg up in the air so it’s eventually at right angles with your torso.
3. Place your hands behind your leg and slowly slide them up as close to your ankle as you can. This will result in your hamstring stretching further.
4. Hold for 30 seconds. Repeat on other leg.

Hip Pain
Hip pain is harder to target with an exercise. What is recommended you do is you learn how to walk properly to reduce strain on that hip. It may sound silly but a large majority of people simply do not know how to walk! Please see my posts on this for more information.

What I’d recommend to you is a resource that teaches you effective exercises for your back pain. Click Here for the resource I used to majorly reduce my pain.

Lower Back and Hip Pain Relief

Brett Ranton

Back and Hip Pain can be excruciating not only for the sufferer, but for the people close to him/her. Partners of people who have these pains tell of random shrieking screams that come from them even when they do something simple like bend over to pick up that toy truck your son was playing with. The truth is, at this stage, there really isn’t any cure for back pain. Professionals tell parents to make sure their kids get in the good habit of having a good posture… but if you’ve already lived your childhood and have turned into an adult with back pain, they don’t really have any answers for you.

There are exercises that definitely help relieve the pain. Back sufferers will notice that if they get lazy and stop doing their exercises, their pain will get worse. Doing the right exercises correctly is essential to the ongoing improvement of your back and hip pain. Doing these exercises incorrectly can actually lead to your pain getting worse, so make sure you know what you’re doing is advised.

Fake Push Ups
One popular exercise to assist in relieving lower back and hip pain are those fake push ups you sometimes see people doing. While a normal push up will increase strength in your biceps these push ups focus on your back and not your arms. Whatever you do do not do a normal push up because that will put strain on your back and you’ll be paying for it for a few days.

To do a Fake Push up:
1. Lie down on your stomach with your hands firmly planted on the floor.
2. Push your torso up with your hands but keep your legs flat on the ground and stretch your lower back. Hold for 10 seconds.
3. Lower your torso and repeat 15-20 times.

Leg Swipes

It may sound like a break dancing move but it does work. This one more targets the hip but also does cut down on lower back pain.

To to a Leg Swipe:
1. Lie down on your back with your knees bent as if you were about to do a sit up.
2. Simply slowly move your legs to the left and right 30-40 times or until you start feeling tired.

These exercises can be found in a website pass that I have used for my back pain in the past. Click Here for the resource I used to majorly reduce my back pain. The website contains a series of videos I believe you will find very effective for your back and hip pain.