10 Guaranteed Ways to Ease Hip and Back Pain

1. Supta Baddha Konasana

Lay on the floor with your feet together and knees apart. For added comfort, lay back on a pillow. This pose will open hips for release of hip pain. Take 10 slow breaths in this position. This pose tilts the pelvis downward, allowing our back to follow the natural curve of the spine. The hips open at the internal rotators and this pose also benefits the knees as well. 

2. Happy Baby

Reach down for your feet or knees. Extend your legs out to rock back and forth across the low back. This will ease low back and hip pain. This pose is so natural, even a baby can do it. It tilts the pelvis upward to release low back and sacrum strain. By opening the legs, we can gently press into the internal rotators of the hips for hip pain relief. 

3. Apanasana

Bring your knees into your chest and give them a hug to ease low back pressure. This pose will gently press the low back to the floor. Curling into a ball can feel wonderful on the hips and sacrum as well. 

4. Supine Twists

Roll your legs to the right side. For extra support, you could let your knees rest on a bolster or pillow. Hold for 10 breaths and then bring the legs to the left side. Laying on the floor in yoga poses is a sure way to relax the back. We do not have to worry about balance and we can fully rotate the spine, from the neck to the base of the sacrum. This pose will target the upper back as it stretches the shoulders, twists the mid and low back, and stretches the outer hips. 

5. Child's Pose

Roll over onto your stomach, ease open the knees and sit back on your heels. This widened position will open the sacrum for hip and back relief. This pose stretches the entire spine for back relief, opens the hips at the sacrum, stretches the outer hip, and also as a side benefits, stretches the ankles. Child's pose can calm the mind and reduce anxiety and fatigue. We can stretch the body deeper when we are relaxed in body and mind. 

6. Upavista Konasana

Extend the legs wide and lay on a pillow to relax hips and low back.   Like happy baby, this motion with stretch the internal rotators of the hips. It will lengthen the hamstrings if we work to keep the knees straight, and it will ease pressure on the sacrum.  Forward folds over our middle also stimulate digestion. 

7. Pigeon Pose

Bring your right leg in front to a right angle. Extend the left leg straight behind. If you cannot lay the right hip to the floor, place a block under the hip. Lay over the right leg. Hold for 10 breaths and switch sides. This pose focuses on opening your hips, which supports mobility and flexibility in that joint. Pigeon Pose also stretches your hip flexors and lower back, which are commonly tight due to prolonged sitting. Stretching these muscles regularly will ease back and hip pain. 

8. Fire Log

Stack your right leg over your left lining up knees and ankles. Lean forward to feel your outer hips stretch. Hold for 10 counts and repeat on the other side. This pose will stretch the outer rotators of the hips and glutes as you layer one leg on top of the other.  If this is too intense, sit in simple crisscross and build up your hip flexibility as you practice. 

9. Anjanyasana

Bring your right leg forward to a right angle and drop the left knee to the floor. Press into the right hip to stimulate the hip and stretch the left hip flexor. Bring arms to the floor, to the knee, or overhead. Hold for 10 breaths and repeat on the other side.

The low lunge of anjanyasana deeply strengthens the hips as well as stretches the psoas, the front of the hip. This can ease in digestion and stretching of the abdomen. It is also beneficial for the chest and shoulders. As we reach up, the slight back bend will strengthen the back. 

10. Legs up the Wall

Finish with legs up the wall. Scoot your hips against the wall and extend your legs. If you struggle with hamstring tightness, elevate your hips on a block. 
This highly restorative pose is deeply relaxing and stress releasing. It allow the back to relax because the pelvis is tilted upward, taking pressure off the sacrum. With the back relaxed, the body can focus all the energy on the hamstrings so the backs of the legs softly open.  Stay here as long as you want!

Enjoy these 10 poses to ease hip and back pain. They are gentle enough to do everyday and you will start to feel the effects right away!