Suffering from hip pain? Can’t seem to get rid of persistent lower back pain? Recurring problems with your sciatica? Try these 4 stretches for hip, back and sciatica pain for a natural way to prevent injury and reduce pain.

Stretch # 1

Lie on your back on the floor. Keep one leg straight but bend the other leg at the knee. While keeping your shoulders on the ground, rotate your hip so the bent leg moves towards the ground, crossing your body and your straight leg. When you feel the stretch in your lower back, hold it for 60-90 seconds. Switch legs and repeat for the other leg.

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Stretch #2

Get on your hands and knees. Let your back sink as you arch your neck and look toward the ceiling, feeling a stretch in your back. Then reverse position, arching your back and lowering your head so that you are looking at your chest. You will feel a different stretch in your back as you do this. Hold each position for 10-15 seconds, alternating the positions as you feel your back loosen up.

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Stretch #3

Lie down on the floor with both legs straight. Leaving one leg on the ground, lift the other (while keeping it straight) until you feel a stretch in your hamstrings. Reach one hand toward your shoes and grasp your shoelaces. Gently pull your leg (while keeping it straight) so it leans away from your body (creating a stretch in the inner thigh), and then back over and across your body until you feel a stretch in your outer thigh and along your IT band (which runs the length of your leg from hips to knee). Repeat slowly, enjoying the stretch. Switch legs and repeat for the other side.

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Stretch #4

Lie down on the floor on your back and bend your knees. Lift one leg towards your chest and rotate your knee out away from your body so that your foot rests on your opposing knee, looking a little like a number four. Now gently lift the lower leg towards your chest until you feel the stretch in your buttocks and hip. Hold for 60-90 seconds and then release. Change legs and repeat.

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Still in pain?

Stretching alone usually isn’t enough, but it will help you get on the right track. Other natural solutions include:

• Chiropractic adjustments to keep the spine aligned and reduce pressure on nerves.
• Acupuncture, which triggers the release of natural pain killers your body produces on its own.
• Massage therapy, which loosens tight muscles.

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Looking for a Huntersville Chiropractor?

If you’re interested in trying chiropractic adjustments or acupuncture for pain relief, get to know Dr. Doyle, a local chiropractor and acupuncturist with deep experience treating recurring back, hip or sciatica pain. Dr. Doyle accepts all insurance, including Medicare. We look forward to working with you!