If you’ve been dealing with lower back, pelvic, or hip pain, you already know how frustrating it can be. Maybe you’ve tried stretching before, but the pain keeps coming back. That’s because these areas work together, and treating just one won’t fix the problem. Stretching all three areas together helps them to function as a cohesive unit. Ready to find some stretches for relief?

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Stretches for Relief

What’s The Connection?

Why Treating One Area Won’t Fix Your Pain!

If you’ve been dealing with lower back, pelvic, or hip pain, you already know how frustrating it can be. Maybe you’ve tried stretching before, but the pain keeps coming back. That’s because these areas work together, and treating just one won’t fix the problem.

In this video, I’ll walk you through a simple but powerful routine that helps balance and integrate your lower back, pelvis, and hips. By the end, you’ll have a go-to set of stretches and exercises that actually make a difference.

So let’s get started—first up, we’re going to loosen tight muscles with some targeted stretches.

Stretches for the Lower Back 

We’ll start by opening up the lower back. If your pain is coming from tight muscles or stiffness, these will help.

  #1: Cat-Cow Stretch (Great for mobility & reducing stiffness)
👉 How to do it:

• Get on all fours, hands under shoulders, knees under hips.
• Inhale, arch your back, lifting your head and tailbone.
• Exhale, round your back, tucking your chin.
• Repeat 10 times slowly.

 #2: Child’s Pose (Lumbar Decompression)
👉 How to do it:

• Sit back onto your heels, arms extended forward.
• Rest your forehead on the floor and relax.
• Hold for 10-30 seconds.

💡 Quick Tip:
If you feel extra stiffness in one side of your lower back, shift slightly to that side to stretch deeper!

Stretches for the Pelvis

Next, we’ll work on the pelvis—especially if you have SI joint pain, imbalance, or instability.

#3: Seated Figure-4 Stretch (Targets SI Joint & Glutes)
👉 How to do it:

• Sit in a chair, cross one ankle over the opposite knee.
• Gently press down on the lifted knee while keeping your back straight.
• Hold for 10-30 seconds per side.

#4: Pelvic Rocking (For SI Joint Stability & Core Activation)
👉 How to do it:

• Lie on your back, knees bent, feet flat on the floor.
• Slowly tilt your pelvis up (flattening your lower back), then tilt it down (creating a small arch).
• Repeat 10 times.

💡 Modification:
If your pelvis feels unstable, try this with your feet slightly wider apart for better support.

Stretches for the Hips

Tight hips can pull on your pelvis and lower back, so these stretches help rebalance everything.

#5: Hip Flexor Stretch (For Anterior Pelvic Tilt & Hip Tightness)
👉 How to do it:

• Step one foot forward into a lunge position.
• Keep your back straight and gently push your hips forward.
• Hold for 10-30 seconds per side.

#6: Pigeon Pose (Deep Hip & Glute Stretch)
👉 How to do it:

• Bring one leg forward, placing your shin on the ground at a slight angle.
• Extend the other leg behind you and lower your upper body forward.
• Hold for 10-30 seconds per side.

💡 Modification:
If this stretch feels too intense, use a pillow under your hip for support!

Strengthening Exercises

Now that we’ve stretched, we need to strengthen key muscles to prevent future pain.

#1: Glute Bridges (For Core & Pelvic Stability)
👉 How to do it:

• Lie on your back, knees bent, feet hip-width apart.
• Lift your hips, squeezing your glutes at the top.
• Lower down slowly.
• Repeat 10 times.

#2: Side-Lying Clamshells (For Hip & Pelvic Stability)
👉 How to do it:

• Lie on your side, knees bent, feet together.
• Open your top knee like a clamshell while keeping feet touching.
• Repeat 10 times per side.

💡 Weak glutes and hips can lead to pelvic instability—so this helps keep everything strong and supported.

Putting It All Together

So here’s your daily pain relief routine in one simple plan:

✅ Start with mobility: Cat-Cow & Pelvic Tilts
✅ Stretch tight areas: Figure-4, Hip Flexor Stretch
✅ Strengthen weak spots: Glute Bridges & Clamshells

Try this routine for one week, and see how your pain improves!

Which of these exercises felt best for you? Let me know in the comments!

If you found this helpful, hit like & subscribe for more pain relief strategies!

Click the Button Below if you’d like to access our Free Self Test & Symptoms Guide for the Lower Back, Hips & Pelvis

Interested in further reading?

1. The Mayo Clinic – Causes of Hip Pain
2. National Institute of Health – Back Pain
3. The Mayo Clinic- Back Pain
4. The Mayo Clinic – Sciatica
5. Healthline – Lower back vs Hip Pain
6. John Hopkins – What could the Lower Back Pain Be

About Blossoming Me

BlossomingMe offers a fully integrated approach to your wellbeing. Located on Sydney’s Upper North Shore. Sarah is our Cranio-sacral and Remedial Massage Therapist and health and lifestyle coach. She can help relieve those problematic knots, tightness and other specific ailments to promote a healthy recovery. These complementary massage therapies can be combined to suit your needs, and include: craniosacral therapy, shiatsu, acupressure, reiki, remedial, swedish, and body-mind-massage. 

Our qualified Osteopath, Alexis, offers a drug free, minimally invasive, “hands on” treatment focusing on the musculoskeletal system with its associated muscles, tendons, ligaments, membranes, bones and joints. Alexis takes a functional approach. This means that she focuses on the way a component (body part, tissue or group of tissues) performs its role, as well as the way the body works, performs and integrates as a whole. Our team can support you to improve your posture and therefore your overall health.

ional advice or care. Please seek the advice of a qualified health professional before you make any changes to your health regime, before dealing with new symptoms, and, if something you have read here has raised any questions or concerns regarding your situation.