6 Minute Stretching Routine For Tight Hips and Low Back Pain
Follow-along stretching routine for tight hips and low back pain that you can do at home! Led by a physical therapist to improve mobility in your hips and alleviate tension in your back. Feel better in just 6 minutes as you follow along with me!
➡️ LINK TO JARED'S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
Your hips should be very mobile. In fact, they are the second-most mobile joint in your body (shoulder being number one). When we don’t move them regularly into their end-ranges of motion, they can become “tight” and limited in their movement.
Oftentimes this can result in pain and discomfort and leave one more susceptible to hip injury.
However in my professional experience the more-common effect from hip tightness is lower back pain. You see - when the hips aren’t moving the way that they should that lack of motion is compensated for in the lower back. The lower back should be a very stable structure and when it has to be more mobile for the hips, tightness, pain, and discomfort usually follow.
With that understanding - one of the best things that you can do to avoid lower back pain and hip tightness is to maintain your hip mobility through a variety of effective stretches. That’s exactly what I wanted to provide you with in this video!
These are 6 of the best exercises to increase your hip range of motion, decrease your lower back tightness, and help you to feel better. I’ll demonstrate the whole thing for you in follow-along format, so grab a spot on the floor and let’s get to work!
STRETCHING ROUTINE FOR TIGHT HIPS AND LOW BACK PAIN
0:00 INTRO
1:30 SINGLE KNEE TO CHEST STRETCH
2:30 PIRIFORMIS STRETCH
3:30 HAMSTRING STRETCH
4:30 HIP ABDUCTOR STRETCH
5:30 HIP ADDUCTOR STRETCH
6:30 HIP FLEXOR STRETCH
I hope these exercises help you to alleviate tension and pain in your lower back and hips.
Please be sure to leave the video a THUMBS UP if you benefited from it and SUBSCRIBE to Tone and Tighten so you never miss a new video when I put one out.
⭐️ MORE HIP VIDEOS YOU MIGHT FIND BENEFICIAL ⭐️
➡️ STOP STRETCHING YOUR TIGHT HIP FLEXORS: • Stop Stretching Your H...
➡️ BEST EXERCISES TO STRENGTHEN YOUR HIPS: • Decrease Hip and Back ...
➡️ TIGHT GLUTES? UNLOCK YOUR HIPS AND BACK RIGHT HERE: • Unlock Your Glutes! Ho...
➡️ FIX PIRIFORMIS HIP PAIN AND SCIATICA: • Fix Piriformis Hip Pai...
➡️ BEST EXERCISES FOR LATERAL HIP PAIN: • Hip Pain RELIEF! Stret...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Пікірлер: 585
I’ve completed this routine every day for the last two weeks - my hip pain, lower back pain, and hip mobility issues are nearly gone (and I’ve had them for years). Thank you!
@toneandtighten
Жыл бұрын
Great job!
@omarmendez4003
Жыл бұрын
I’m going to try this
@AnabolicMotivation_
Жыл бұрын
Praying this works for me in 15 and have crazy tight legs and back hurts
@joelives3396
11 ай бұрын
I'm going to have to try this then!
@SuperiorRobyn
10 ай бұрын
Great work friend!
Instantly cured my hip and lower back pain. Will be adding this to my daily routine. Thank you so much. Subbed!
@toneandtighten
2 жыл бұрын
Wonderful news! You are very welcome!
@benrobles1377
2 жыл бұрын
Same. My back pain was killer the past few weeks but I think what did it was holding these stretches for 30 seconds each side. Great video
@mathdavies9546
Жыл бұрын
So it's not cured them then lol
@matt984
Жыл бұрын
Same this is amazing
Recently i had some lower back/ hip muscle pain. I'm 33, work from home, and probably don't exercise as much as i should. Even though I regularly do morning yoga, ride a bike just to keep up my stamina, it seemed that my lower back pain doesn't wanna go away. (of course i have to exercise more, its obvious).. Long story short, I came across your video yesterday, did what you showed, twice in the same day. Today again. What can i say.. It seems that these stretches are really hitting the spot! My pain is gone, i'm a happy again. Thx a lot for sharing this video!! :)
Ok, it's been 9 days of me doing this. I was in horrible pain and thought I would have to stop doing my job but I am feeling SOOOO much better! Thank you! Strongly suggest doing these if your hips and/or lower back hurts.
@toneandtighten
2 жыл бұрын
You are welcome, LM Barnhart! This is wonderful news and thank you for sharing!
@lmbarnhart4898
2 жыл бұрын
@@toneandtighten I clean houses for a living and obviously I vacuum and mop A LOT. Those are the two things that aggravate my lower back on my left side. When I'm having pain there, should I use heat or ice or 20 minutes on and off of both heat and ice? Thank you in advance! I use this video A LOT! You are soooo appreciated!! God bless!
super,all my best from Lithuania
This video just helped me so much thank you!
Algorithm gods were helping me out with this one. Instant relief of lower back pain
Omg! I’ve been dealing with back pain for a few years now from an old injury as a CNA. I’ve missed medicine so much, but I’ve always been worried of destroying my back. I only did it for the first time today, and I already feel a little bit of mobility back. I’m gonna start this as a daily routine, and I might finally be able to go back into the field that made me feel like my life meant some thing I could not thank you enough.
Excellent video. Right to the point, effective. Thank you!
@toneandtighten
Жыл бұрын
You are so welcome! Glad you liked it.
Omg thank you so much. I could cry. The relief I felt after trying these stretches was amazing.
@toneandtighten
2 жыл бұрын
Oh, I am so happy to hear this!
So crazy how instant this works! Did this yesterday and was happy because I was not in pain! I will continue to do this! Gotta do my knee now!! Subscribed!!
@toneandtighten
Жыл бұрын
Wonderful news, Chasati! So glad it was helpful and thanks for sharing!
I just did these stretches after a day of walking a lot, and sitting at a desk too, and I felt immediate relief. I learned the connection between my hamstring and back pain, and the last hip flexor stretch was such a relief
@toneandtighten
Жыл бұрын
Oh, wonderful news! I am glad they are helping and thanks for sharing!
These exercise has helped strengthen my lower back , l do them as often as i can. very helpful
Thanks Dr Jared...very simple & easy Exercises with excellent demonstration too..,
@toneandtighten
3 жыл бұрын
Thanks so much for the kind comment, Shyla! I appreciate your support and hope these help you to feel better!
My left hip pain is almost completely gone! Thank you for this routine
@toneandtighten
2 жыл бұрын
Great news, ari! You are very welcome!
During the first one I did not feel any stretching on the glute and hip area but on my quadriceps, I will be adding these all to my daily routine!
Thank you!
Omg i can’t believe i finally found an effective stretch/routine for my lower back pain. Thank you for thisssss
@toneandtighten
2 жыл бұрын
Oh, wonderful! I am so glad this was helpful!
Definitely glad I found this, thank you!
@toneandtighten
2 жыл бұрын
You are welcome! I hope it helps!
So I'm typing this comment as I'm lying on the floor after doing these stretches. My lower back and hip on my right side have been hurting me for days....... And it's not hurting right now. Subscribing and adding this to my routine as well! Thank you so much ❤
@toneandtighten
Жыл бұрын
You are welcome! I hope you continue to feel better.
This is really helpful! Thanks a lot, be blessed.
@toneandtighten
2 жыл бұрын
Great to hear! So glad it was helpful!
OMg Thank you so much! What a great video. Short sweet and straight to the point!
@toneandtighten
9 ай бұрын
You are so welcome!
2 Word's PERFECTION and GRATITUDE 🙏🏽
@toneandtighten
2 жыл бұрын
Thank you so much! I appreciate your support!
This just saved my life today !! Thank you ! Instant relief!
@toneandtighten
Жыл бұрын
You're welcome! I am so glad to hear it helped so quickly!
Thank you.
Thank you!! I will make this my daily routine!
@toneandtighten
3 жыл бұрын
Great idea, Kathleen! Hope they help you and thank you for your support!
Thank you for specifying where we should feel the stretch!
@toneandtighten
Жыл бұрын
You're so welcome!
This was awesome! Exactly what I was looking for! Thank you!
@toneandtighten
Жыл бұрын
You're welcome! Glad you liked it!
So helpful! I have to sit alot, doing school non-stop lol, and I've had so much back and hip pain. Just followed along with this video and my back and hips literally already feel so much better!
@toneandtighten
Жыл бұрын
Happy to help!
I'm a 58-year-old IT Guy who sits for 8 hours straight and the lower back has always been an issue, however, recently my hips have started aching again (military doctor told me my hips were tight), to the point where I would welcome a Cortisone shot just to relieve the pain. The pain was becoming so unbearable I was going to make an appointment to see my doctor. I watched your video twice and did the exercises (left side then right side) and relief was almost instant. I'll continue to do these then start your other video "Decrease Hip and Back Pain with These Hip Strengthening Exercises". Thank you for sharing.
Oh my goodness, thank you so much. Just pulled a muscle on my left hip for tightness about an hour ago, sitting for too long hours. Found your video, followed the instructions and by the second stretch it was gone. God bless you 🙌 Have a wonderful healthy Christmas!
@toneandtighten
2 жыл бұрын
Oh, this is wonderful to hear! You are very welcome, awaken, and thanks so much for sharing!
Did the routine and it relieved the pain in my left hip. Now a part of my morning stretch routine! Thank you for this!
@toneandtighten
2 жыл бұрын
Great news! You are very welcome!
This is probably my most watched video on YT at this point! 😂 I try to do these stretches before I go out for a run and they always seem to help me! Not to mention the relief it brings to my lower right back/hip area in particular. Thanks again for this! 🙏
@toneandtighten
9 ай бұрын
Glad you like them!
I was having persistent lower back and right SI joint issues for months from playing a lot of tennis and doing strength training. I stumbled on your video and started doing your stretches and the pain was gone in two days. The pain has not been back as long as I do your stretches every day or very often. Thank you!
@toneandtighten
2 жыл бұрын
Wonderful news! I am so happy to hear that and thanks for sharing. Lauren!
Good morning and thank you 💯🙏🏾
@toneandtighten
3 жыл бұрын
You're very welcome, Ricky Bryant Jr.! I hope they help you! Thanks for commenting.
Create fed. One of your best. I had an ACL replacement 20+ years ago and this also helped with my flexibility. Anyway you could produce a video for me flexibility after injury?
Oh my gods where have you been since i was 13?! I'm 20 now but i've had a pinch nerve in my back i was 13 and its been hell. I did ballet from the time i was 3-12 and used to be so flexible but then unfortunately moved from the studio and couldn't afford it since i was on all scholarships and they didn't transfer over. Then shortly after my back pain started. When the back pain started i never got to do it again let alone stretching. Was recently thinking about it and how much i used to be so flexible and missed ballet and got suggested that tense hips could be causing more pain. Its 2am and my back pain was so bad i couldn't sleep so decided to try to do a stretch routine for my hips and back and i feel immediate relief after doing this video twice for doing each side. I learned through this i retained a lot of my hip range but my hamstrings could not stretch very far. Was definitely tense but could still pull things back further than you did to actually feel a stretch where you were saying i should be feeling it. By the gods i wish i had you as my pt when i had to do pt to get signed off for virtual schooling. Cause the place i was required to go to didn't even guide me or actually do anything. Did one stretch evaluation on me to see my range of flexibility at the time but then would just put me at different things basically say "use this thing" without actually showing me what to do or guiding me. At 15 never doing anything like it i had no clue what to do and ended up just leaving pt everyday in more pain till i completed the time period needed to not have to go back after a few weeks of this. Rudest most unhelpful people ever that left me unable to walk most days. So really thank you for putting these out as just public use. I'm going to be using this as a routine to actually regain some flexibility and relieve tension in the muscles. Fingers crossed that it'll help manage my pain like its done tonight 💜💜
@toneandtighten
Жыл бұрын
You are welcome! I hope you find this helpful!
I will be doing these daily thank you so much!! 🙏🏿
@toneandtighten
3 ай бұрын
You're so welcome!
This video has changed my life! Thank you!
@toneandtighten
2 жыл бұрын
You're so welcome! I am glad this stretching routine helped you!
Oh perfect timing! I need this so badly today. Thank you!
@toneandtighten
3 жыл бұрын
You're very welcome, Eva V! I hope they help you! Thanks so much for commenting!
@maryhoward6165
3 жыл бұрын
Thank you. I have to do therapy for my back and legs. This helps!
@lindaslowik4631
3 жыл бұрын
I'm going to do these..starting today! Thank you
You are a saviour🤗 any time I have an issue with my body, you give the perfect remedy. Thank you so much👍👍
@toneandtighten
3 жыл бұрын
My pleasure 😊 Thanks so much for your kind comment!
Thanks for sharing this video. ❤️
@toneandtighten
2 жыл бұрын
You are so welcome! I hope it helps you out!
i couldn't help but smile after the first time doing this because i could already tell that this is gonna make me feel so much better thanks man you a g!!!
@toneandtighten
Жыл бұрын
Oh, I love hearing that! Thanks for sharing!
Brilliant 👏
Thank you! I felt an immediate difference!
@toneandtighten
Жыл бұрын
You are so welcome!
The hip abductor stretch helped relieve the hip pain I had right away! Will be adding that one into my post run stretches right away, thank you!
@toneandtighten
Жыл бұрын
That’s great news! I hope it continues to help.
This is a game changer my hip has been hurting for years now
@toneandtighten
2 жыл бұрын
I am so glad you are finding these stretches helpful, Kai S!
Starting this routine today! I’ve had tightness in my hamstring, glute and lower back for a few months now.
@toneandtighten
Жыл бұрын
I hope you find it helpful!
Thank you very much. I had really bad tightness and strain in my lower back when running. These stretches helped a lot. Thanks
@toneandtighten
2 жыл бұрын
You are welcome, Kozure Okami! I am happy to hear these stretches were effective!
I was losing my mind trying to figure out how to correct my physical form, got no funds to see a doctor to correctly fix it. I thank you and God Bless you for these videos sir, you helped me get relief after chronic spine pain over 10 years
@toneandtighten
Жыл бұрын
Happy to help!
Oh wow! I feel a lot better! I've lost my favorite yoga dvd moving, and my lower back and hips have been murder. This may help until I find my dvd. Thank you!
This helped me a lot thank you so much keep making more content!!
@toneandtighten
2 жыл бұрын
I am glad to hear that, Lyrikilla Anthem! Thanks for sharing!
Thank you so much. These stretches reduced my lower back pain.
@toneandtighten
2 жыл бұрын
You're so welcome! I am glad you found them helpful and thanks for sharing.
Started this routine 2 days ago and have made a massive impact! I can pick my daughter up with no pain now. Thanks for this great video!
@toneandtighten
Жыл бұрын
Wonderful news! You are so welcome!
Hello. I am just a new subscriber to your KZread channel. I'm 26 years old. On Wednesday, May 17th, 2023, I walked a little bit over 10K, which is 10006 steps. My hip and lower back hurt from all that walking and jogging in place. When I told my mother, whom I call Mommy, about this, she told me to exercise in moderation. Her little sister, my aunt Lee, walks 7 miles every morning. I need lots of rest. I also need to stretch.
Love this little routine. It really helps with my pain and stiffness, excellent. Thank you.
@toneandtighten
Жыл бұрын
You're so welcome!
Thank you so much for this video. I started following this since from 3 days and I felt drastic relief from pain. I wasn't able to sleep during night since 2-3 months due to this lower back pain. Thanks a lot again 🙏.
@toneandtighten
Жыл бұрын
Oh, I am so happy to hear these were so helpful!
Game changer! Thanks!!
@toneandtighten
Жыл бұрын
Great! You are welcome!
This is a life savour for me!!! thank you
@toneandtighten
3 жыл бұрын
You are so welcome! I am happy to hear that!
just a quick thank you...almost immediate relief !!
@toneandtighten
Жыл бұрын
Oh, great news! You are welcome!
Thank you so much! I have had back pain for many years now and sometimes it felt like tightness in my back. Doing these for the last couple of weeks has given me so much comfort. The pain has been disappearing for me. Thank you once again
@toneandtighten
7 ай бұрын
You're so welcome!
Really good. Especially the one for the TFLatti!! Thank so much!!
@toneandtighten
Жыл бұрын
Glad you liked it and you are welcome!
What you say at 7:05 about the hip flexor muscles 'pulling' on your lower back perfectly describes what I've been experiencing. I think I have very tight hips and hamstrings and have occasionally pulled my lower back (felt clearly to one side) when playing sports or deadlifting. I haven't deadlifted in over a year since I feel like I lack the mobility to reach the floor without compromising my lower back, but I am excited to give this stretch routine a try!
thanks a lot, i actually works for me. i have looked at a lot of videos and this happens to be the one which showed the most result
@toneandtighten
Жыл бұрын
I am so happy to hear that and you are welcome!
Thanks so much for this video. I love the format. It is easy to follow, you explain very clearly, your talking though it distracts me as well as telling us what is next. and makes time go faster, love the 1 second rest. I’ve been doing them in the mornings before I go to work and my hips feel much better all day long. 🙏. I also do the other video on stretching hips, but I prefer this one as to the format.
@toneandtighten
7 ай бұрын
You are so welcome!
OOH I need this! Will start immediately!
@toneandtighten
2 жыл бұрын
I hope you find it helpful, vernita!
Oh my gawd. Thanks for this!!
@toneandtighten
Жыл бұрын
My pleasure!
I've been doing this most days for a few weeks and my back is so much better, thank you so much
@toneandtighten
9 ай бұрын
You're so welcome!
Thanks, that was really helpful 🤩
@toneandtighten
2 жыл бұрын
Glad it was helpful and you are very welcome!
so helpful
@toneandtighten
3 жыл бұрын
Glad you think so and thanks for commenting!
Needed this thankyou!
@toneandtighten
Жыл бұрын
My pleasure!
Thank you I’ve been having lower back and it helped
@toneandtighten
2 жыл бұрын
You are welcome! I am glad this helped and thanks for sharing.
All the pain is gone from my left hip. Thank you SO much for these exercises! I will sub to your channel. Happy I found you.
@toneandtighten
2 жыл бұрын
You're so welcome! I am happy to hear you are finding these helpful and thanks for commenting.
@suicidesinghrajput6798
Жыл бұрын
@@toneandtighten I get hip pain only during lifting weights (Squats & Deadlift) … I have tried these stretches but it doesn’t help much ..
@blakegriffith8874
8 ай бұрын
@@suicidesinghrajput6798that’s where i get mine from but this actually helped me
This guy has done it! Excellent PT dude.
@toneandtighten
10 ай бұрын
Appreciate it!
Thanks!
@toneandtighten
4 ай бұрын
You are so welcome! Thank you so much for your kindness and generosity!
Thanks bro. Been having lower back pain everyday for the past two weeks. It is always worst in the morning and sometimes goes away and then like today it bugged me the whole day. I tried the beginners version of the 5 exercises. Wow. No painkillers. No balms. The pain stopped. If it recurs tomorrow i know what to do. Thank you.
@toneandtighten
3 жыл бұрын
You are welcome! That is great news and thanks for sharing!
Great stretches, thank you a lot❤
@toneandtighten
8 ай бұрын
Glad you like them!
WoW! Amazing Solution!!! Thank you always!!!
@toneandtighten
3 жыл бұрын
You're very welcome, 리뉴얼바디! I hope they help you! Thanks for commenting.
@user-yl5fl1fu1z
3 жыл бұрын
@@toneandtighten ^________^
Very good cheers mate
@toneandtighten
Ай бұрын
No problem 👍
Yes and thank you!!!!💖💖❤️💖😍😍💙❤️💖👍
helped a good amount thanks
@toneandtighten
2 жыл бұрын
You're welcome! I am so glad to hear that!
Awesome video Jared!
@toneandtighten
3 жыл бұрын
Thanks so much, Endorphinz!
Nice stretches! 👍🏼 Can the hip flexor (last) stretch be done upon having a mild Sciatic nerve pain or Piriformis tightness? Which is that timer device you mentioned?
Finally some relief! Especially the hamstrings.. Thank you!!!!
@toneandtighten
2 жыл бұрын
Happy to help!
Awesome ❤
@toneandtighten
4 ай бұрын
Thanks 🤗
Legit. Thank you sir!
@toneandtighten
2 жыл бұрын
You are so welcome, elfnino! I hope these stretches are helpful for you!
Instant relief of tightness and pain!! Thank you so much!
@toneandtighten
2 жыл бұрын
Wonderful news! So glad it helped and thanks for sharing!
Thank you this helps a lot
@toneandtighten
2 жыл бұрын
No problem, Byron! So glad it has been helpful.
I try a lot of videos and this one is the best!!👌💯
@toneandtighten
Ай бұрын
Happy to hear that!
OMG I will be definitely be subscribing to your channel I felt improvement right away keep doing what you're doing awesome
@toneandtighten
Жыл бұрын
Thanks so much for your support!
Thanks!!
@toneandtighten
Жыл бұрын
No problem!
Some of these felt great others felt harder but I'm going to keep with it so I can improve. Thank you, it was a great lesson.
@toneandtighten
Жыл бұрын
You are welcome!
I needed this video so badly... Thanks mate
@toneandtighten
2 жыл бұрын
My pleasure! I hope you find it helpful!
I am so excited I found this! I did something to my hip 🤷♀… it gets a little sore and tight not really pain. I work in construction so who knows. I have tried to rest it some, but sitting doesn’t seem to help. I just tried this and I could feel it stretching where I have had the tightness and soreness. I also have had a tight lower back, so I am going to keep this up for it my help that too! How often should this be done for the best results?
I’ve always had hip problems since I was young. It’s only just getting problematic at age 20 and I did the stretches for the first time today and my back pain is far less and I feel so much better. Thank you so much!
@toneandtighten
11 ай бұрын
That is great news! You are very welcome!
I did this one time and the hip pain I was having in the front of my hips is gone! Will keep doing this routinely. Thank you! None of the other stretches I tried worked!
@toneandtighten
Жыл бұрын
Wonderful! So glad it helped!
Just when I thought I'd done and/or seen every hip exercise, you showed me a new one at 4:35. Felt great. Thanks!
@toneandtighten
Жыл бұрын
You are so welcome!
I just injured my hip and the medicine the doctor perscribed wasn't cutting it alone. Thank you for providing this
@toneandtighten
5 ай бұрын
You are welcome! I hope you find it helpful!
I do this routine every night before I go to bed, and it’s really working. Thank you so much
@toneandtighten
Жыл бұрын
You are welcome! I am so glad to hear it is working, Sharon!
That second one and the last one was intense and helped a lot. Thanks
@toneandtighten
2 жыл бұрын
You're welcome! I am glad these helped and thanks for sharing!