https://www.catalystoceanside.com/blog daily 0.75 2026-04-24 https://www.catalystoceanside.com/blog/hip-mobility-the-top-5-stretches-for-back-pain monthly 0.5 2026-04-24 https://images.squarespace-cdn.com/content/v1/6650d926abf1132b4c9608ba/f9030dae-50f8-44be-8388-a5ae698a136e/IMG_0305.jpg Blog - Hip Mobility: The Top 5 Stretches for Back Pain - The Bench Assisted Pigeon Pose is a great alternate to the pigeon pose on the floor. Using an angled bench, start with a fairly high angle and drape one leg across like shown. Leaning forward in this position is a great stretch for the outside of the hip. Advance the stretch by lowering the bench closer to flat. https://images.squarespace-cdn.com/content/v1/6650d926abf1132b4c9608ba/82ed408b-f950-4d40-8256-fd45c9c2889b/IMG_0306.jpg Blog - Hip Mobility: The Top 5 Stretches for Back Pain Can be deepened with a forward lean and a twist towards the outside. Hold the stretch for up to 30 seconds https://images.squarespace-cdn.com/content/v1/6650d926abf1132b4c9608ba/4d7a8ee6-0c27-4594-a766-de246f47c761/IMG_0318.jpg Blog - Hip Mobility: The Top 5 Stretches for Back Pain - Start by laying on the floor and ensuring your lumbar spine is totally flat to the ground. Activate the core by bringing the ribs down and into the body https://images.squarespace-cdn.com/content/v1/6650d926abf1132b4c9608ba/5ca23fe4-ab18-4cf3-8ae1-388e1a96f081/IMG_0319.jpg Blog - Hip Mobility: The Top 5 Stretches for Back Pain - Keeping upper back and as much of the lumbar spine on the floor as possible, “tilt” your pelvis up like your scooping your bottom underneath you. You should be using your core to help keep the spine on the ground while just the pelvis and sacrum lift. Set down and repeat 10-20 times https://images.squarespace-cdn.com/content/v1/6650d926abf1132b4c9608ba/268c55f0-c6fa-455c-a5b9-f5ef4cb7c9be/IMG_0301.jpg Blog - Hip Mobility: The Top 5 Stretches for Back Pain - The Runner’s stretch is a great stretch for the hip flexors. Hip flexors are a lead cause of pain in the back and are a great spot to target. Start by doing a half kneel on the floor and slowly work your rear leg back until you feel the stretch in the front of the hip https://images.squarespace-cdn.com/content/v1/6650d926abf1132b4c9608ba/b6d5e51f-d140-4894-b3b7-53cdfc3ce432/IMG_0304.jpg Blog - Hip Mobility: The Top 5 Stretches for Back Pain - Enhance the stretch by planting your outside hand and twisting your torso open towards your leg Squeezing the glute and driving the hips down can deepen the stretch in the hip flexors. Hold for up to 30 seconds https://images.squarespace-cdn.com/content/v1/6650d926abf1132b4c9608ba/971dd8bd-222c-49d5-ad1e-1370cac9a3d8/IMG_0317.jpg Blog - Hip Mobility: The Top 5 Stretches for Back Pain - The Couch Stretch is a variation of the Runner’s Stretch The position is very similar but requires you to place your rear foot on an elevated surface (like a couch or chair). This will help target the quads in the stretch as well. https://images.squarespace-cdn.com/content/v1/6650d926abf1132b4c9608ba/8ee5c34d-6961-4218-8cea-9226269c2078/IMG_0311.jpg Blog - Hip Mobility: The Top 5 Stretches for Back Pain - PAILS and RAILS are a stretching technique that improves the end range flexibility of a joint. It Involves a stretch followed by a short contraction of the stretching muscle into another, deeper stretch. Start by placing one leg up on a elevated surface, such as a chair or box, and leaning forward until you feel a stretch in the back of the leg, hold for 30s https://images.squarespace-cdn.com/content/v1/6650d926abf1132b4c9608ba/31cac692-7cc2-437f-b26f-f3bfeee83588/IMG_0309.jpg Blog - Hip Mobility: The Top 5 Stretches for Back Pain - Following the initial stretch, engage the hamstrings by driving the heel down into the box for a few seconds. After the muscle engagement, relax and push yourself deeper into the stretch, you should be able to stretch slightly further than before. Repeat 2 more times. https://images.squarespace-cdn.com/content/v1/6650d926abf1132b4c9608ba/19bc9d7d-6da1-401d-b163-46a65382e11b/IMG_0313.jpg Blog - Hip Mobility: The Top 5 Stretches for Back Pain - Lying flat on your belly, bend one knee and pull the leg across the body letting the hips twist off the floor Keep the chest and shoulders on the floor as much as possible, holding the twist for a few seconds. https://images.squarespace-cdn.com/content/v1/6650d926abf1132b4c9608ba/98148728-4926-4859-8321-6083f1babd77/IMG_0314.jpg Blog - Hip Mobility: The Top 5 Stretches for Back Pain - Repeat on the other side To deepen the stretch, exhale completely at the end range of the stretch. Additionally, you can reach away from the twisting leg with the opposing arm to add to the intensity. 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