14 Effective Stretches to Alleviate Lower Back Pain

13. 13. Hip Airplanes

Root one foot into the floor and slowly begin to raise the other leg behind you—you can place a hand on the wall for balance if necessary. Keeping the moving leg and the torso in a straight line, lean forward to about 45 degrees and keep the hips parallel to the floor. Then, slowly drop the hip, rotating it toward the standing leg. Move back to level hips, then bring the hip up and away from the standing leg, as if you were trying to stack the hips (but there is no need to move this far). Return the hips to level and lower the leg. Repeat on the other side.