Whether you sit at a desk, spend hours on your feet, or push your body through intense workouts, your lower back and hips work harder than you think. Over time, they can become tight, sore, and less mobile, which can slow you down. The right lower back stretches and hip stretches can help ease discomfort, improve flexibility, and keep you moving with ease.

1. Hip flex stretch

Tight hip flexors can pull on your lower back, leading to stiffness. Kneel on your right knee with your left foot forward, forming a 90-degree angle. Gently press your hips forward while keeping your chest tall. Hold for 20–30 seconds, then switch sides.

For more insights on the importance of stretching your hip flexors, check out 3 Reasons You Need to Stretch Your Hip Flexors.

2. seated figure four / piriformis stretch

This stretch targets your hips and glutes. In a seated position, place your left ankle on your right knee, creating a “four” with your legs. Place your left hand on your left knee and softly press down for 20-30 seconds while gently folding forward. Once complete, slowly release and then repeat with your right ankle and left knee.

3. child's pose

A simple but effective stretch for the lower back. Kneel on the floor, sit your hips back toward your heels, and reach your arms forward. Relax and breathe deeply for 30 seconds.

4. cat-cow stretch for lower back mobility

The Cat-Cow stretch gently mobilizes your spine and releases tension in your lower back. Start on all fours, inhale as you arch your back (Cow), and exhale as you round it (Cat). Repeat for 8–10 breaths. This movement complements hip stretches and improves spinal flexibility.

Take your sTRETCH FURTHER 

For deeper relief and improved mobility, try a 25- or 50-minute assisted stretch session at StretchLab. Our Flexologists help release tension in the lower back and hips so you can move and feel your best.

If you are wondering whether it is worth it, here is why professional assisted stretching is a smart choice.