Quick Hip & Low Back Pain Relief You Can Do at Home In San Diego, CA

Tight hips or low back pain can make everything from sitting to sleeping feel like a chore. Whether you’re working from home, spending long hours in the car, or recovering from a disc or nerve issue, these three simple movements can offer fast and natural relief—and you can do them right at home in just a few minutes.

At The Spinal Decompression & Chiropractic Center of San Diego, we specialize in helping patients reduce pain and improve mobility—both in the office and with effective, targeted home care strategies like the ones below.

3 Easy Exercises for Hip & Low Back Relief

These movements are safe, simple, and take less than 10 minutes to complete. You can repeat them 2–3 times per day, as long as there’s no increased pain.

1️⃣ Hip Circles

How to Do It:

Start on all fours (hands and knees)

Extend one leg straight back

Slowly draw a circle with your knee as if you’re tracing a circle in the air

Complete 5 circles in each direction for each leg

Why it Helps: This movement opens up the hips, reduces stiffness, and activates the deep core muscles that support your spine.

2️⃣ Fire Hydrants

How to Do It:

Remain on all fours

Lift one knee out to the side, like a dog at a fire hydrant

Keep your core stable and movement controlled

Repeat 8–10 reps per side

Why it Helps: This exercise strengthens your glutes—key stabilizers for the pelvis and low back—and helps take pressure off your lumbar spine.

3️⃣ Runner’s Stretch

How to Do It:

Kneel on one leg (or do standing version if needed)

Keep your spine upright and core engaged

Lean forward gently until you feel a stretch in the front of your hip

Hold for 30 seconds per side

Why it Helps: Tight hip flexors from prolonged sitting are a major contributor to low back pain. This stretch helps restore flexibility and reduces anterior pelvic tilt.

✅ How Often Should You Do These?

You can perform these movements two to three times per day as needed. They often provide immediate relief. However, if you feel increased pain or discomfort, stop the exercise and reach out for support.

Real Patient Results

“Dr. Boelk & his staff are by far the BEST at spinal decompression. I walked into his office unable to sit… within a couple of weeks he helped me sit again. His attention & care are unparalleled.” — Eren Turk, verified review via SoTellUs

“I came in early January not able to bend and walking with a limp. By February I could bend with minimal pain, and by March I was walking normally. I’m EXTREMELY happy I did not have surgery.” — Calder Pearce

Need Help? We’re Here for You.

If your symptoms persist or worsen, it may be a sign of disc compression or nerve irritation, which often requires more specialized treatment. We offer Non-Surgical Spinal Decompression (NSSD) using the DRX9000 to relieve the root cause of back and leg pain without drugs, injections, or surgery.

📞 Call: 619-298-0800 📱 Text: 619-884-8298 🌐 www.SanDiegoBackCare.com 📍 5095 Murphy Canyon Rd, Suite 300, San Diego, CA 92123

💬 No-Charge, No-Obligation Consultations Available

Consultations are limited and scheduled on a first-come, first-served basis to ensure every new patient receives the time and attention they deserve.