5 Best Hip Openers for alleviating back pain

Yoga For Back Pain

Oftentimes, many people complain about having tight hips even if they are doing regular yoga or exercise, this makes their yoga session really hard as they feel pain (especially lower back pain) while performing yoga poses at first. Although, there are some people who naturally have open hips, so for them, performing yoga poses won’t be a tough nut to crack. For others who have tight hips, this blog would help them in alleviating back pains.

It is an undeniable fact that tight hips can be debilitating while practicing yoga. This Article highlights five hip openers that will boost the fluidity of mobility, and reduces the possibility of serious injury to your lower back. 

These five simple poses will help you in stretching and strengthening your hips, but bear in mind that when you feel a sharp pain or stretch that is sore and inevitable, this pain indicates that you are releasing the tension from your body. If in case, there comes a time when you dont feel like holding it any longer, simply end and move to another yoga pose.

1.    Pigeon Pose (Eka Pada Rajakapotasana)

The Pigeon pose also known as “One-Legged King Pigeon Pose”, is an ideal pose for tight hips as it helps in stretching the hip rotators (the hip area) and the hip flexors (long muscles that runs through the front of your thighs and pelvis). 

It is an extremely effective pose that requires an external rotation in the front leg and an internal rotation in the back leg. When you do it consistently, you will find an increase of your muscle’s flexibility and also you body moves even more easily and smoothly. When reading or listening about this pose, it sounds really easy to perform, but if you have ever tried this pose, you know how challenging it is in the beginning. So be ready to taste some bitterness in this pose before you actually taste the sweetness of it.

Quick guide  to learn the pose:

●     Beginning from downward facing dog position.

●     Slightly move and bend your right leg towards your left pelvic bone placing the right toe on the floor, between your both hands.

●     Make sure that you keep your left toe straight and pressed against the floor, which stretches  your leg muscle.

●     The upper part of your body should be upright while practicing this pose.

●     Now bend your upper body and keep repeating this process for 5-8 minutes.

●     Repeat this exercise with your left leg bent.

   2.   Fire Log Pose (Agnistambhasana)

Fire log pose is also known as Agnistambhasana. Agni refers to fire and stambh refers to stop, this yoga pose depicts to kill the sciatica pain and have loose hips. It is an effective yoga pose for sciatica pain as it stretches the outer hips immensely, particularly piliformis (which is the key factor for sciatica pain).

Quick guide  to learn the pose:

●     Sit on the floor with the straight spine and ensure that both your  hip bones are pressed against the ground.

●     Now stack your left leg on the right knee and place it in such a way that it is parallel to your right leg.

●     Both the ankles and knees should be straight and parallel to each other and now sit straight with joined hands.

●     Keep your front torso straight and keep space between your pubis and navel.

●     Now press your heels and spread your toes while exhaling and inhaling.

●     Repeat it with your right leg on the top.

If you find it difficult to hold the pose as it stretches and strengthen your abdominal muscles, thighs and calves, simply move to another hip opener pose.

   3.   Cow Face Pose (Gomukhasana)

Cow Face Pose also known as Gomukhasana, is a perfect pose for tight hips, but it also targets both your shoulders and hips. If you have tight shoulders and hips, with regular practice of this pose you can open both your shoulders and hips. In the beginning, you might feel sharp and unbearable pain, but eventually you will win over your pain and feel more relaxed and calm.

Quick guide  to learn the pose:

●     Start with putting your right leg over your left leg.

●     Stack both your knees while ensuring that the right knee is firmly placed on the ground.

●     Now raise your right hand and slowly bring your left hand to your back.

●     Stretch and try to tuck your right hand with your left hand and once they are tucked, stretch your arms.

●     Breathe deeply and hold it for 3-6 seconds and slowly release.

●     Repeat the process with other side (when left leg is over right leg).

  4.    Half Lord of the Fishes Pose (Ardha Matsyendrasana)

In sanskrit, Half of the fishes pose is called Ardha Matsyendrasana, which energizes your spine and loosen your tight hips. Apart from this, there are many more benefits that you can get with this pose. This is an extremely effective pose for stretching all parts of your body, which will lead to loosen your tight muscles of your arms and legs. In addition to it, this will also stimulates your liver and kidneys.

Quick guide  to learn the pose:

●     Sit on the floor and bend with your left leg on your right hip.

●     Now put your right leg on the left leg in such a way that it is placed against your left leg knee.

●     Then, slowly stretch your upper body to your right and place your left hand on your right knee with an open hand palm.

●     Keep stretching your upper body towards the right.

With this pose, you can loosen your tight hips.

    5.    Bound Angle Pose (Baddha Konasana)

Bound Angle Pose (Baddha Konasana) stretches your hips, inner thigh and knee muscles. With this pose, you can loosen your tight hips, chest and stimulate your nervous system and reproductive system. At first, you might feel pain but you will overcome your pain if you do it on a regular basis.

Quick guide  to learn the pose:

●     Simply sit on the floor and bring both soles together with the knees bent out to the sides.

●     Now firmly intertwine your fingers around the toes.

●     Now bend your body towards your feet and go back to your original.

●     Keep repeating this exercise and you will alleviate your back pain.

Few words

Apart from these, there are many more hip opening yoga poses for your lower back pain and so if in case, these poses don’t bring any relief, you can search for other poses that will help you alleviating your lower back pain.