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Thread: Favorite stretches for hip/lower back?

  1. #1
    Nimue's Avatar
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    Favorite stretches for hip/lower back?

    So I usually spend a lot of time at my computer and worked from home 2 days a week before all this quarantine nonsense started, so I didn't think I'd have too much of an issue transitioning to full time work from home, but I'm finding out that's definitely not the case. Just over 2 weeks in and I'm developing a whole bunch of hip pain on one side, presumably from spending almost all my time in this chair every day.

    I already ordered a new chair since mine is old, not supportive in the slightest, and has lost all the cushion it once had. I do 90min-2hours+ of cardio 6-7 days a week...and still for some reason my body is not agreeing with this extra time at my desk. I'm getting up and walking around as often as I can, but my house is so insanely small (< 10 steps from end to end) that it's tough to find something else to go do that makes enough difference.

    Does anyone have favorite stretches or simple exercises for lower hip and lower back issues I might be able to try? I'm not sure how long I'll be stuck in this working situation for, but it's already killing me and I don't want to let it continue to get worse if I can be counteracting it. I really didn't realize just how much casual movement I had during the day before this started

    Thanks for anyone's insight or suggestion <3

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    Fabulous (04-10-2020)

  3. #2



    Maths's Avatar
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    I feel you. Always had issues with my back/hips when sitting for too long. It's not necessarily stretches, but I've been doing this Yoga routine for a couple years now every now and then to liberate the tensions in my back and it's been working soooo great. I adore Adriene, she has a lot of back/hips videos, but this one to me has been the best. Even before I had as Yoga mat, I'd use a blanket that I'd put on the floor.



    Hopefully this can help you! Sadly I'm not familiar with any back stretches, but I feel like Yoga does a very good job at getting rid of tensions and pain!

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  5. #3
    Serve it hot Fabulous's Avatar
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    I guess seeing a physio isn't exactly an option in these Trying Times

    AthleanX's videos on the subject are pretty good. He's a bit of a meme in online fitness communities and can't keep his shirt on for more than 2 seconds but he knows his stuff. He used to be the head PT of the Mets. Here's his instructional playlist, it starts with lower back stuff and there's good videos about posture too:

    (you need an account to see links)

    Btw congrats on keeping up the workouts in any way you can I would go mad too if I couldn't move (I'm quite spoiled with a decent home setup). There's tons of bw fitness content out there too! Pushups till death or ascension into saiyanhood

    you know when someone asks "why are you so dressed up"
    and you have to literally explain to them that this is who you are



    asking the important questions



    thanks @extraterrestrial for capturing my essence

    anyway here's my petpet

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    bootiesrus (05-07-2020),Maths (04-10-2020),Nimue (04-10-2020)

  7. #4
    Nimue's Avatar
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    Quote Originally Posted by Maths View Post
    I feel you. Always had issues with my back/hips when sitting for too long. It's not necessarily stretches, but I've been doing this Yoga routine for a couple years now every now and then to liberate the tensions in my back and it's been working soooo great. I adore Adriene, she has a lot of back/hips videos, but this one to me has been the best. Even before I had as Yoga mat, I'd use a blanket that I'd put on the floor.



    Hopefully this can help you! Sadly I'm not familiar with any back stretches, but I feel like Yoga does a very good job at getting rid of tensions and pain!
    Thank you! I'll give these a try <3

    Quote Originally Posted by Fabulous View Post
    I guess seeing a physio isn't exactly an option in these Trying Times

    AthleanX's videos on the subject are pretty good. He's a bit of a meme in online fitness communities and can't keep his shirt on for more than 2 seconds but he knows his stuff. He used to be the head PT of the Mets. Here's his instructional playlist, it starts with lower back stuff and there's good videos about posture too:

    (you need an account to see links)

    Btw congrats on keeping up the workouts in any way you can I would go mad too if I couldn't move (I'm quite spoiled with a decent home setup). There's tons of bw fitness content out there too! Pushups till death or ascension into saiyanhood
    This was never an issue before quarantine - I've never had hip pain in my life and I've been working out this way before everything started too. The only change was the amount of time I'm stuck at my desk now, so I can't imagine what else would be causing it I'm thankful to have a treadmill at home and that's how I've always done my workouts, so I haven't had to change anything like I know a lot of other people have, but it's concerning that even with that much movement every day I'm still having these issues. I wish my tiny spring house was bigger so I could actually do something more in here. It's so frustrating. But thank you - I'll check out his videos as well!

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    Rosie's Avatar
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    90-90s are my FAVORITE stretch for my hips. You'll cramp up and wanna cry, but it feels so good after. If you don't use your hands for stability, it'll work both sides of your hip. I recommend this if you're able to.

    Tight hips / low back pain may also be caused by tight quads from sitting all day, so be sure to foam roll/stretch out those quads as well.

    Edit:
    Also was thinking, your glutes may be weak and the rest of your lower body may be over compensating while you walk. Consider doing glute exercises to activate them prior to your 90min-2 hour walk, such as bridges and clam shells.
    Last edited by Rosie; 04-10-2020 at 04:38 PM.

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    I have really tight hips, so this stretch ^^^ always helps me out. Lean as far forward as you can, but be careful!

    Low back pain I just take painkillers because lawd knows something's always hurting

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    I always use the workout plan in darebee. Got a lot of plan that may suit you. My preferences for hip lower and lower backs, i always find a plan that include bridges

  12. #8
    Koto's Avatar
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    Nike has a really great free app with some really nice beginner yoga workouts that have drastically improved my lower back/hips since I started doing them 2-3 times a week. They are super easy and don't require any prior knowledge (which I DEFINITELY don't have and have never been to any classes or anything like that!)


    userbar by the delightful (you need an account to see links)



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    Quote Originally Posted by Koto View Post
    Nike has a really great free app with some really nice beginner yoga workouts that have drastically improved my lower back/hips since I started doing them 2-3 times a week. They are super easy and don't require any prior knowledge (which I DEFINITELY don't have and have never been to any classes or anything like that!)
    Can vouch, I too have been using this app, been loving it! Really helps keep the motivation levels up.

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    I've got scoliosis and have been going to physical therapy sessions to alleviate chronic back pain. (you need an account to see links) have a few of the exercises they taught me, hope it helps you too. Thanks to everyone else and their tips, will try them out as well as I've not been able to go for my sessions in quite a while...

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