Hip & Low Back Pain Relief

At-Home Hip & Low Back Pain Relief In San Diego, CA

If you're struggling with nagging low back pain, there’s a good chance your hips might be part of the problem.

Tight hip flexors can pull on your lower back, forcing those muscles to overwork. The good news? A simple stretch done consistently can help relieve tension, restore mobility, and reduce pain — all from the comfort of your home.

🔥 Modified Runner’s Stretch

This stretch is easy, effective, and doesn’t require any equipment.

✅ Best position: Kneeling (use a towel or pad under the knee for comfort) ❗ Alternative position: Standing if kneeling is uncomfortable

How to Do It:

Start in a half-kneeling position — one knee on the ground, the other foot in front.

Slowly shift your hips forward to feel a stretch in the front of your hip.

Avoid arching your lower back — keep your spine tall and your core engaged.

Look forward or slightly up to maintain spinal alignment.

Breathe deeply and do not hold your breath.

👉 Hold for 30 seconds per side. Repeat for 2–3 rounds, 2–3 times per day.

💡 Why This Works:

When your hips are tight, your low back compensates — often leading to overuse and pain. By opening up the hips, you reduce strain on the lower back, allowing it to relax and recover. Most people notice relief after just a few sessions.

At The Spinal Decompression & Chiropractic Center of San Diego, we focus on long-term, sustainable pain relief. This stretch is just one part of a larger strategy that includes Non-Surgical Spinal Decompression (NSSD), mobility training, and individualized treatment plans.

If you’re in the San Diego area and dealing with chronic back pain, we offer no-charge consultations to see if our treatment may be a good fit for you. You’ll meet directly with Dr. Cassidy Boelk DC, a Certified Spinal Decompression Doctor with over 20 years of experience helping patients avoid surgery and return to the activities they love.

Call us today to schedule your no-charge consultation: 📍 5095 Murphy Canyon Road, Suite 300, San Diego, CA 92123 📞 619-298-0800 | 📱 619-884-8298 🌐 www.SanDiegoBackCare.com

Dr. Cassidy Boelk, DC

Certified Spinal Decompression Doctor

Certified Pain-Free Performance Specialist

Over 65,000 decompression sessions performed

Founder, Spinal Decompression Training Academy

Nearly 20 years helping patients avoid spinal surgery

Patients travel from out of state and abroad for care

Seen on a first-come, first-served basis — no referral required

Real Patients. Real Relief.

“Dr. Boelk and his team are the best in the business! I’ve had lower back problems for over 5 years and had seen 6 other doctors looking for options other than surgery. When I came in early January, I couldn’t bend and was walking with a limp. By February, I could bend again with minimal pain. By March, I was bending without pain and walking normally.

I am EXTREMELY happy I didn’t have surgery and found Dr. Boelk. Trust him and the process—he’ll get you feeling better. He told me from day one that if progress wasn’t happening, he’d let me know. That honesty is rare and something I didn’t experience with other specialists.” — Calder Pearce, San Diego, CA | 3/07/25

“I was so tired of being in pain and felt I had tried everything. After two failed cortisone shots (paid out-of-pocket) and my primary care doctor suggesting back surgery, I started looking for alternatives. I found Dr. Boelk through Google and was intrigued by all the 5-star reviews—now I see why he earns every one of them.

After a consultation where I never felt rushed and felt truly heard, I committed to a treatment plan. I’m now completely pain free after 18 treatments. No meds—just following Dr. Boelk’s plan. I’ll continue with maintenance to stay healthy moving forward.” — Marlo Surovsky, San Diego, CA

“I travel from the UK to see Dr. Boelk and his amazing team. I have three bulging discs, and one is pressing on a nerve. Spinal decompression keeps me active and functioning. I won't trust anyone else with my back. This place is number one—and they truly care about their patients.” — Lisa S., United Kingdom

“The care I received at Dr. Boelk’s office changed my life. I went from lying down for hours each day to living normally again and gradually building back my exercise capacity. I always felt cared for, and Dr. Boelk's guidance, exercise protocols, and education helped me maintain long-lasting results.

All of the staff are so kind. Choosing this clinic was one of the best decisions I made for my back.” — Kaitelyn H., San Diego, CA

👋 Take the First Step Toward Your Own Success Story

If you're dealing with chronic back or nerve pain, you don’t need to wait until surgery feels like your only option. Dr. Cassidy Boelk DC, a Certified Spinal Decompression Doctor and Certified Pain-Free Performance Specialist, has helped thousands of patients avoid surgery through individualized, research-based protocols—earning referrals from across California, the U.S., and abroad.

📣 We currently have a limited number of no-charge consultations available this week. They’re filled on a first-come, first-served basis to ensure proper time is reserved for each patient.

👉 Call today to schedule your consultation and find out if Non-Surgical Spinal Decompression is right for you.

📍 The Spinal Decompression & Chiropractic Center of San Diego 5095 Murphy Canyon Rd, Suite 300 San Diego, CA 92123 📞 619-298-0800 | 📱 619-884-8298 🌐 www.SanDiegoBackCare.com

Videos

At-Home Hip & Low Back Pain Relief In San Diego, CA

Get Fast Pain Relief Now