Two Minutes A Day Can Change Your Life!

Want to relieve your back, buttock and hip pain?

Do you have a few minutes in a day?

If you answered yes to both of those questions, here’s what to do. Remember, small things done every day equal huge health wins!

Da Rules

Always hold the stretch position for 20 – 30 seconds. You should feel a nice, gentle stretch without pain. If you have pain, stop!

Start by trying only exercise one for a few days. If it feels good, then you can stop exercise one and move on to exercise two.  You can continue this process through all four of the stretches shown here. It would be too much to do all four in a session, however if you’re a keener and want to double your health investment, of course, you could do two of the stretches and maybe mix it up on how you would combine them.

Lying down

Exercise One

Lie on your back and bring your left leg up so that you can grasp your left ankle with your right hand as shown in the following diagram. Gently pull on your ankle so that the leg moves towards your chest. Repeat on the other leg.

Calgary back exercises lying supine

Calgary back pain relief exercises

Exercise Two

Lie on your back and cross your legs such that the left ankle is on the right knee as shown in the diagram. Reach through and grasp the right thigh and begin drawing the right knee towards your chest until you feel a nice stretch in the left buttock. Repeat on the other leg.

Calgary back exercises lying supine Calgary back pain relief exercise

Seated

In a seated position, cross your left leg over your right so that the left ankle is touching the outside of the right knee as shown in the diagram. Grasp the left knee with your right hand and gently pull the knee towards you until you feel a stretch in the left buttock. You may also feel the stretch extending up into the small of the low back on the left side. Repeat on the other leg.

Calgary back pain relief exercises

Spinal Twist

Lying on your back, leave your left leg straight and bring your right knee across your body so that the right knee approaches the floor as shown in the diagram. Try to keep your chest pointing towards the ceiling, feeling a gentle stretch in your low back and right buttock. Hold for 20-30 seconds and then repeat on the opposite side.

Calgary back pain relief exercises

Make sure to contact us if you are having any pain or need some clarification on this health tip.

If you missed the previous butt stretch, you can check it out here.

Love how stretching makes you feel? Grab a free copy of our Full Stretch Routine.

Tags: Back Exercisesback pain treatmentCalgary Back PainCalgary Sciatica

Everyday, Our Award Winning Team Helps
People Just Like You To Feel Their Best Again

Pain Hero Image
Canadian Physiotherapy Association
Canadian Chiropractic Association
ACAC Chiropractors Logo