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10 Stretching Exercises to Relieve Lower Back Pain

4. Hip Stretch/Thread the Needle

One of the best exercises for stretching the outer hip, start by lying on your back with your knees bent. Same starting position as the bridge. Bring your right knee up until the thigh is perpendicular to the floor. Now take your left leg, rotate it outward at the hip and place the ankle on the knee of the right leg. Next, grab your right knee by place your right hand on the outside and threading your left through the opening between your left and right leg. Now pull your right knee toward you. Hold for 30 seconds and repeat on the other side.