Back pain can be the result of many factors, but tight muscles and joints around the low back and hips are among the most common. I want to give you what I consider to be the three best stretches that will help you relieve pain and reduce tightness around these areas.
The Hip Hinge
The Hip Hinge stretch is great because you can do it almost anywhere. Start by standing up straight, making sure your pelvis is not tilted forward or backward (in other words make sure you have a neutral pelvis). Next, begin to lean forward, hinging at the hips while avoiding any movement of your spine. Lean forward as far as you can without bowing or arching your low back. You should feel this stretch on your hamstrings (back of your thigh) rather than on your low back. Hold this stretch for 20-30 seconds before slowly returning to an upright position.
The Seated Twist (i.e. the beauty queen stretch)
Don’t be deterred by the crude nickname! This stretch, when done correctly, can target the muscles directly alongside your spine and on the sides of your hips. To do this you will need to start seated on the ground with your legs extended in front of you. Next, bend your right knee and cross your right leg over your left leg. You will then twist your torso to your right. Try to twist far-enough that you can put your left elbow on the outside of your right knee. Some people may feel this directly on the low back and some might feel this on the hip. Repeat on the opposite side.
The Hip Flexor Stretch
Actually, the stretch I teach patients is called the “Tri-Planar Hip Flexor Stretch” because it stretches the hip flexor in three different planes of motion. Why should you stretch your hip flexor if you are trying to target your low back? Because this muscle originates on the spine of your low back! Although it’s primary action is to flex your hip, when this gets tight it can cause significant low back tightness and pain. I often perform Active Release Technique on hip flexors of a patient, in addition to manipulation, before assigning this stretch. However, go ahead and try it on your own.
First, make sure you have a neutral pelvis and then stand in a fencer’s stance with both feet pointing forward. Pay extra attention to your back foot, as it will likely be rotated externally unless you actively rotate it so it is straight. Then, flex your glutes (butt muscles) and keep them flexed for the duration of the stretch.
Next, if you have your right leg behind you, raise your right arm up in the air and lean your torso to the left.
Finally, rotate your torso towards your back leg. This means that if your right leg is behind you, rotate your torso to the right.
Remember to repeat this on the opposite side. 
These stretches can be great to do on a daily basis. If you would like to know more, or would like further assistance in treating your back pain, I would be happy to help you in my clinic!
Give us a call at 206-954-7479 or send us a message through our website here!
I hope you have a pain-free week!
Yours in health,
Dr. Jaffer Barlas
(206) 954-7479