The 10-Minute Hip Opening Routine That Fixes Lower Back Pain

Tight hips are the modern epidemic — caused by hours of sitting and rarely addressed by standard workouts. Here's a targeted 10-minute hip opening routine.

Why Hip Mobility Matters

Tight hips cause lower back pain, poor posture, reduced athletic performance, and knee problems. Opening them up improves everything from squats to how you walk.

The 10-Minute Routine

1. 90/90 Hip Stretch (2 minutes)

Sit with both legs bent at 90° — one in front, one behind. Hold 60 seconds each side. The most effective static hip stretch.

2. Pigeon Pose (2 minutes)

From downward dog, bring one leg forward and rest on outer hip. Hold 60 seconds each side. Targets the piriformis (the deep hip rotator).

3. Deep Squat Hold (1 minute)

Feet shoulder-width, toes out. Squat as deep as possible, elbows pushing knees out. Hold.

4. Hip Flexor Lunge (2 minutes)

Low lunge, back knee on floor. Shift hips forward until you feel the front of the back hip stretch. 60 seconds each side.

5. Supine Figure-4 (2 minutes)

Lie on back, cross ankle over opposite knee, pull thigh toward chest. 60 seconds each side.

6. Butterfly (1 minute)

Soles of feet together, knees out. Lean forward gently.

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