Lower back and hip pain exercises you can do at home

Lower back as well as hip pain can be caused by factors such as mechanical injuries, muscle overuse, bone diseases, spinal disorders,and also by issues with the hip joint.

There may be other causes of pain in this region of the body, apart from those mentioned. However, these tend to be the most common causes.

In a large number of cases, pain in the lower back as well as in one or both hips is nothing serious and tends to go away with rest or with minimal intervention.

However, if the pain is severe, doesn’t go away after a few weeks, or even worsens, it is best to seek immediate medical advice from a qualified healthcare professional who can provide a diagnosis, a treatment plan and other additional information to help address the root cause of your pain and other symptoms.

How exercises help relieve pain in the lower back and hips

Provided that you pain in this region isn’t caused by anything serious, exercises are some of the best approaches to help speed up recovery, as they are non-invasive and offer multiple benefits. Needless to say, exercises can be tailored to the sufferer’s need and can be performed at a pace that is comfortable for the person.

Exercises can offer pain relief in the hips and lower back as they perform functions such as:

  • Massaging the affected region to help facilitate blood flow
  • Strengthening weak muscles if the pain is caused by lack of muscular support
  • Increase flexibility in the hips as well as other parts of the body that may contribute to the onset of this pain (e.g. relaxing tight hip flexors to increase mobility and range of movement in the hips and lower body)

What exercises are recommended to relieve hip pain

Although in some cases the assistance of a physical therapist is required to help remobilise the spine, there are exercise that a person can perform at home to alleviate pain in the lower back and hips, without requiring additional help or supervision.

The exercises detailed below are great at relieving pain in these regions, whether it originates locally, or from other parts of the body (referred pain).

These exercises are performed with the help of the Spinal Backrack, a spinal decompression device that massages your spine (and hips) to relieve your symptoms.

1. Single leg raise

Start by lying in the supine position on the Backrack, with your knees bent and feet flat on the floor.

  1. Slowly lift your left leg and bring your left knee to your chest as much as it feels comfortable
  2. Hold the position for a few seconds
  3. Release the leg and bring it back to its initial position slowly, making sure the left foot is flat on the ground again
  4. Repeat for the other leg

Repeat this exercise 2-3 times for each leg.

2. Double leg raise

Similar to the single leg raise, start by lying on the Backrack in the starting position and bend your knees, while having your feet flat on the floor at the same time.

  1. Bring both legs close to your chest, pushing your knees as far towards the chest as you feel is comfortable.
  2. Hold your knees in that position for a few seconds.
  3. Release and return to the starting position.

Repeat this exercise 2-3 times

3. Single leg lift

Just like with previous exercises, start in the neutral position on the Backrack.

  1. Start with both knees bent and feet flat on the floor.
  2. Slowly lift your left leg until it is upright (as shown). Make sure you keep your knee straight as well.
  3. Hold your left leg straight up for a few seconds then bring it back down in its initial position.
  4. Repeat for the other leg.

Repeat this exercise 2-3 times for each leg.

These are just a few examples of exercises that you can perform at home to relieve pain in the lower back and hips. You can find additional exercises for hip pain relief on our basic exercises page. Once you become accustomed to these, you can move on to the advanced exercises. They are designed this way to allow for gradual pain relief.

Exercises performed with the Backrack help not only with relieving symptoms that are already present, but with regular use, they can also help prevent pain and other symptoms from returning in the future.

In other words, the Backrack is a great back and hip pain prevention tool, in addition to treating pain that is currently present.


What is the Backrack Technology?

The Spinal Backrack is a unique and innovative device that provides pain relief in the back, neck, and hips by decompressing your spine. The Backrack massages your spine through easy exercises that use your own body weight in order to provide you pain relief.

It is a patented class I medical device, which means that it is very safe to use at home, without any supervision.

And the best part is that it is absolutely free of side-effects, as it is 100% natural.

The Backrack has been designed with people like you in mind, to give you the best possible comfort and results. With only 20 minutes a day, you can feel rejuvenated and pain-free for a long time. So why not join thousands of people who have already seen the benefits of the Backrack?

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