9 Soothing Wall Stretches to Release Low Back & Hip Pain

Have you ever noticed that pain in your lower back and hips seem to come hand-in-hand? Here’s how to use a wall to release tension in both areas.

Your hips and lower back are more connected than you think. The hip flexors and outer hip muscles all directly affect your posture, the positioning of your spine, and ultimately, how your lower back feels. When these muscles get tight, they cause strain and tension in the lower back.

Conversely, lower back injuries can cause the hip muscles to tighten up in an effort to overcompensate in keeping the spine and pelvis stable. When you sit for prolonged periods of time, tightness in either the hips or back can occur, making it even more important that you engage in activities like cycling, running, and strength training to counterbalance the damage.

Suffering from a sore neck, back and shoulders? Get our mobility guide to ease pain and soreness.
Get The FREE Mobility Guide To Fix Your Pain Today!

Aside from cardiovascular activities, you can soothe your lower back and hip pain with these nine easy wall stretches that prevent potential injury from weak hip muscles.

Perform these stretches once or twice per day and watch your lower back and hip pain fade away. If you have a previous injury, always check with your doctor before beginning a new stretching or exercise regimen.

Runner’s Lunge | 30 sec per side

This stretch relaxes the hip flexors, releasing tension on the spine and erasing lower back pain.

1. Kneel facing away from a wall. Step your right foot forward and frame your foot with your hands.
2. Bend your left knee and slide the top of your left shin up the wall, scooting your knee as close as it feels comfortable.
3. Hold here for 30 seconds and breathe deeply into the front of your hips. Then, switch sides.

Note: If you have sensitive knees, fold a towel and place it under the back knee.

Figure 4 | 30 sec per side

Release pain causing tension in the piriformis and gluteus medius with this simple wall stretch.

1. Lie down on the floor with your knees bent and your feet hip-width distance apart on the wall.
2. Cross your right ankle over your left thigh and flex the foot.
3. Use your right hand to gently press down onto your right thigh to deepen the stretch.
4. Hold for 30 seconds, then switch sides.

Butterfly | 30 sec

This feel-good stretch opens up the hip flexors, outer hips, and inner thighs.

1. Lie down with your legs up the wall.
2. Bend your knees and bring the soles of your feet together to touch. Then, let your knees butterfly out wide so that the outer edges of your feet are on the wall.
3. Reach your arms out to the sides and hold for 30 seconds.

Happy Baby | 30 sec

This hip stretch will soothe lower back and outer hip pain away.

1. Begin lying on your back with your knees into your chest.
2. Place your feet out wide on the wall.
3. Place your upper arms inside of your thighs and rest your hands on top of your shins.
4. Hold for 30 seconds.

Straddle | 30 sec

Open up your hip flexors and inner thighs with this wall stretch.

1. Start lying on your back with your legs straight up the wall.
2. Slowly move your legs apart, stopping when you feel a good stretch through your inner thighs.
3. Reach your arms out the sides. Close your eyes and hold for 30 seconds.

IT Band Wall Stretch | 30 sec per side

This standing wall stretch relieves tension from the IT band and outer hip muscles.

1. Begin standing with your left arm on the wall and your right hand on your hip.
2. Cross your right ankle in front of your left.
3. Keep your left arm straight and slowly lean your left hip towards the wall until you feel a stretch through the outer left hip and thigh.
4. Hold for 30 seconds, then switch sides.

Quad Stretch | 30 sec per side

Tight quads and hip flexors cause tension in the lower back. This stretch helps to melt it all away.

1. Start standing with your left arm on the wall.
2. Shift your weight into your left foot, pick up your right foot and bend the knee to lift your foot towards your glutes.
3. Catch the top of your right foot with your right hand and hug the heel in towards your body. Keep your chest lifted and press your hip bones forward to feel a stretch through the quad and hip.
4. Hold for 30 seconds, then switch sides.

Gentle Supine Twist | 30 sec per side

Loosen up your spine with this relaxing twist.

1. Lie on your back with your legs up the wall. Then, hug your knees into your chest.
2. Slowly roll to your right side, keeping your glutes and feet touching the wall.
3. On an exhale, come into a spinal twist by opening your left arm out to the left until the shoulder touches the floor.
4. Cactus both arms and close your eyes. Relax here for 30 seconds, then switch directions.

Child’s Pose | 30 sec

Release tight hips and back pain with this wall variation of a yoga classic.

1. Kneel down facing the wall. Bring your knees out wide and bring your toes to touch. Sit your hips back on your heels.
2. Place your forearms on the wall and lower your elbows to the ground. Then, lower your forehead to the ground.
3. Close your eyes and relax here for 30 seconds.

Your Next Workout: 7 Yin Yoga Wall Poses To Melt Away Anxiety