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30 Min Exercises for Lower Back and Hip Pain Relief


Low Impact Difficulty
low impact workout

Try this four part routine to improve mobility and relieve pain in your lower back and hips. We provide beginner and intermediate modifications, so be sure to choose the right variation for you. No equipment required for this stretching and strengthening routine.

Lower Back Stretching

Hold each stretch for 15 seconds
Cat / Cow
Cobra / Modified from Forearms
Iso Prone Leg Raise / One Leg
Pelvic push through the floor
Iso Hip Up
Lying Leg Twist to 90 Degree / 45 Degrees
Knees to Chest
One Leg to Chest
One Straight Leg Raise
Knee to Side Stretch

Hip Stretching

Lying Hip Rotations (10 in/out +15 sec hold)
Figure Four
Piriformis (10 in/out +15 sec hold)

Lower Back Strengthening

2 Rounds x 12 reps
Prone Superman / Upper Body Only
Alternating Superman
Good Morning
Hip Up

Hip Strengthening
Straight Leg Raise + Pulse x 12 each
Clams + Pulses x 12
Lateral Leg Raise + Pulses x 12