If your daily routine involves a marathon session at your desk or hours spent gazing into the glow of a screen, you might notice your hips and lower back feeling as if they’ve been replaced with blocks of wood. This isn’t just your imagination – extended periods of sitting or slouching can coax your muscles into a state of rebellion, manifesting as tightness, discomfort, and even pain.
While adjusting your posture and taking regular breaks from your screen can certainly help, there’s another weapon in your arsenal: a simple, daily stretching routine. Physical therapist Jared Beckstrand has designed a sequence of five stretches that target the hips and lower back, offering relief in just seven minutes. The best part? You don’t need any fancy equipment-just a soft mat or carpet for comfort.
Let’s explore this routine, why it works, and how it can transform your daily comfort.
Why Do Our Hips and Lower Back Get Tight?
Modern life is a sitting game. Whether it’s at work, in the car, or on the couch, we spend a surprising amount of time with our hips flexed and our backs rounded. Over time, this posture can cause certain muscles to shorten and others to weaken, leading to imbalances and discomfort.
Muscle tightness isn’t just a nuisance-it can affect your range of motion, posture, and even your mood. The solution? Regular movement and targeted stretching to keep your muscles supple and happy.
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The Seven-Minute Mobility Routine
Beckstrand’s routine is designed to be approachable, efficient, and, most importantly, effective. Here’s a breakdown of the five stretches, with tips for making each one work for you.
1. Lumbar Rotation Stretch
This move is all about inviting gentle rotation into your lower spine, which can help ease stiffness and improve flexibility.
- How to do it: Lie on your back with knees bent and feet flat on the floor. Extend your arms out to the sides. Keeping your shoulders anchored, let your knees gently roll to one side. Pause, then return to center and repeat on the other side.
- Why it helps: This twist stretches the muscles along your spine and glutes, which can become tight from sitting.
2. Piriformis Stretch
The piriformis muscle, nestled deep in your glutes, can become tight and contribute to lower back discomfort.
- How to do it: Lie on your back with both knees bent. Cross one ankle over the opposite knee, forming a figure – four shape. Grasp the thigh of your bottom leg and gently pull it toward your chest until you feel a stretch in your glutes. Hold, then switch sides.
- Why it helps: This stretch targets the piriformis and surrounding muscles, helping to relieve pressure on the lower back.
3. Alternating Hip Rotation Stretch
This move encourages your hips to move through their full range, counteracting the effects of hours spent in a seated position.
- How to do it: Sit on the floor with both knees bent and feet flat. Drop both knees to one side, aiming to bring them toward the floor, then return to center and repeat on the other side. Keep your torso tall and your movements controlled.
- Why it helps: Alternating hip rotations mobilize the hip joints, which can get stiff from inactivity.
4. Hip Flexor and Extensor Stretch
Hip flexors are notorious for tightening up after long periods of sitting. This stretch helps lengthen those front-of-hip muscles and engage the extensors in the back.
- How to do it: Kneel on one knee with the other foot planted in front, knee bent at 90 degrees. Keeping your torso upright, gently shift your weight forward until you feel a stretch in the front of your hip. For an added challenge, squeeze your glutes to deepen the stretch. Hold, then switch sides.
- Why it helps: Lengthening the hip flexors can relieve tension in both the hips and lower back, improving posture and comfort.
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5. Cat/Camel Stretch
This classic move is a favorite for mobilizing the entire spine.
- How to do it: Start on all fours with your hands under your shoulders and knees under your hips. Arch your back up toward the ceiling (cat), then slowly dip your belly down while lifting your head and tailbone (camel). Move slowly and smoothly between the two positions.
- Why it helps: This stretch increases flexibility in the spine and gently massages the muscles along your back.
Tips for a Comfortable Stretching Session
- Surface matters: Use a yoga mat, folded blanket, or carpeted surface to cushion your joints and make stretching more enjoyable.
- Listen to your body: Stretches should feel pleasant, not painful. If you experience discomfort, ease off and adjust your position.
- Consistency is key: Aim to stretch daily, especially if you spend much of your time sitting.
How Often Should You Stretch?
According to fitness trainer Liam Grimley, daily stretching is ideal. Think of it as a morning ritual, like brewing your favorite cup of coffee. You don’t need to push yourself to the brink – gentle, multi-joint stretches that move your body through its natural range of motion are enough to prepare you for the day ahead.
Regular stretching helps counteract the tightness that builds up from sitting or repetitive movements. When muscles contract to create movement, millions of tiny fibers overlap and shorten. Sometimes, these fibers don’t return to their full length, leading to persistent tightness. Over time, your body adapts to whatever position you spend the most time in-so if you’re often at a desk, your muscles will reflect that posture.
By incorporating stretches that lengthen and mobilize your muscles, you can help your body adapt in a more balanced way.
More Stretches to Try for Lower Back Relief
If you’re looking to expand your stretching repertoire, here are a few more moves that physical therapists recommend for easing lower back tension:
- Knee-to-Chest Stretch: Lie on your back, pull one knee toward your chest, and hold. This stretch targets the lower back and glutes.
- Active Adductor Stretch: From a kneeling position, extend one leg out to the side and hinge forward at the hips. This move targets the inner thighs and helps support hip mobility.
- 90-90 Stretch: Sit with one leg bent in front of you and the other bent out to the side. Hinge forward over your front leg to stretch the hips and glutes.
- Full-Range Hip Circles: From all fours, lift one knee and make slow, controlled circles with your hip. This move activates and stretches the muscles around the hip joint.
- Side Bend Hold: In a kneeling lunge, reach your arms overhead and bend your torso to one side. This stretch targets the muscles along your side and helps improve overall flexibility.
Stretching: Not a One-Size-Fits-All Solution
While stretching can be incredibly beneficial, it’s important to approach it with care. If you have any existing injuries or health concerns, consult with a healthcare professional before starting a new routine. Stretching should never cause pain – if it does, ease up or try a different movement.
Some people may be more sensitive to certain types of movements. For example, if bending forward aggravates your back, focus on stretches that don’t require flexion. Likewise, if arching backward is uncomfortable, stick to neutral or forward-bending stretches.
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Making Stretching a Habit
Here are some strategies for making stretching a regular part of your day:
- Pair it with another habit: Stretch while your coffee brews, or after brushing your teeth.
- Set a reminder: Use your phone or a sticky note to prompt you to stretch at the same time each day.
- Keep it short and sweet: Even five to seven minutes can make a difference.
- Track your progress: Note how you feel before and after stretching to stay motivated.
Stretching isn’t just about flexibility-it also helps with circulation, relaxation, and even stress relief. When you stretch, you’re encouraging blood flow to your muscles, which can help with recovery and reduce soreness after activity. Stretching also activates your parasympathetic nervous system, which promotes a sense of calm and well-being.
Final Thoughts: Small Moves, Big Impact
You don’t need to be a yoga guru or spend hours at the gym to benefit from stretching. By dedicating just a few minutes each day to moving your hips and lower back through their natural range, you can counteract the effects of sitting, improve your posture, and feel more comfortable in your own body.
Remember, the goal is to feel better-not to force your body into extreme positions. Stretch gently, breathe deeply, and enjoy the process. Your hips and lower back will thank you.
