One stretch that hits lower back and hip pain in three moves: external hip rotation, lowering your elbow toward your front heel, then twisting up to stretch your thoracic spine. Use a yoga block if you can't reach the floor.
Let me walk you through the one stretch you need to know for lower back and hip pain. First, externally rotate, so away from center. Push the knee away from center, move your torso away from the knee. You should feel it bind up in that hip capsule. And do this 3 to 4 times. Then drop your elbow down towards the front heel. Now, you may not be able to reach it. It's okay. Block it with a yoga block or something. After you've stretched there, twist up and stretch your T-spine. You've done it.
Touch Your Toes in 6 Minutes | Release Muscular Guarding for Better Flexibility
