Relieve lower back pain and strengthen hips: Effective exercises

Stretching and strengthening techniques to alleviate lower back pain and improve hip function.

Pain and discomfort in the lower back can often be traced back to weak hip muscles. Prolonged periods of sitting can weaken these muscles, leading to potential lower back pain. But fear not, for there are effective exercises and stretches that can alleviate the pain and strengthen your hips, promoting improved posture and overall well-being. One of the key contributors to lower back pain is tight hip flexor muscles. When we spend too much time sitting without proper stretching, these muscles tend to tighten and exert pressure on the hip joints, resulting in discomfort.

woman doing hip exercise

To counteract this, it's essential to incorporate regular stretching into your routine. Focus on stretching the abdominal and hip flexor muscles to prevent tightness and relieve lower back pain. Here's a simple exercise you can try: Lie flat on your back with your feet supported and knees bent. From this position, raise your hips off the ground by straightening your legs and gently roll your pelvis from side to side. Engage your lower body muscles to maintain balance as you stretch your hips. Aim for 20 repetitions initially, gradually increasing to 1 or more sets of 10 repetitions. By keeping your hips raised during the stretch, you effectively alleviate lower back pain and promote flexibility in the hip area. In addition to stretching, it's crucial to strengthen your hip muscles to support your lower back and improve overall stability. By targeting the hip flexors and surrounding muscles, you can enhance their strength and endurance, reducing the likelihood of pain and discomfort.


Incorporating exercises such as squats, lunges, and hip bridges into your workout routine can provide significant benefits. These exercises engage multiple muscle groups, including the hips, glutes, and core, helping to strengthen the entire posterior chain and alleviate lower back pain. To complement your hip-strengthening routine and amplify the benefits, consider adding jump rope training to your fitness regimen. Jumping rope not only provides a fun and challenging cardiovascular workout but also engages the hip muscles as you jump and land. The repetitive nature of jumping rope helps improve coordination, agility, and overall lower body strength. It's a versatile exercise that can be customized to your fitness level and goals. So, take a quality jump rope and incorporate this dynamic activity into your routine to enhance hip strength, improve posture, and further alleviate lower back pain.


To cut a long story short, relieving lower back pain and strengthening the hips go hand in hand. By incorporating regular stretching exercises to release tension in the hip flexors and engaging in targeted strength-building exercises, you can alleviate discomfort and improve your overall well-being. Don't forget to spice up your routine with a training jump rope, a fantastic cardiovascular exercise tool that further enhances hip strength and promotes a healthy, pain-free back. Embrace these techniques, prioritize your hip health, and embark on a journey towards a stronger, pain-free lower body.