6 Stretches Every Woman Over 30 Needs for Tight Hips & Lower Back Pain Relief
(Sunday Deep Dives | Issue #1)
You stretch.
You foam roll.
You try to “walk it off.”
And yet, your hips feel tighter than ever and your lower back still hurts when you sit too long or stand too long.
You’re not imagining it.
And no, it’s not just “what happens after 40.”
Fixing your low back pain isn’t about needing a better mattress or booking another chiropractor appointment (even though those might help in the short term).
What’s actually going on is that your body’s been trying to tell you something for a while now…
But you’ve been too busy holding everything together to listen.
So here’s the truth:
Your low back pain and tight hips ARE fixable.
And you don’t need to spend an hour a day stretching or commit to a yoga membership you’ll never use.
You just need the right moves (done consistently) in a way that fits your lifestyle.
Because the truth is, your life is already full.
You’re juggling work, family, meals, errands, and trying to sneak in a few moments for yourself (if that ever happens).
You don’t need to chase flexibility like you’re training for Cirque du Soleil.
You just wanna be able to get out of bed without groaning.
Bending over without bracing yourself.
Standing up without grabbing your back.
And it all starts with just a few stretches you can do in 10 minutes or less.
Over the next few sections of this Sunday Deep Dive, I’m going to show you:
The 6 most effective stretches for real women with real lives
Why they work (especially for women over 40)
How to make them stick (even when you're busy)
And what to expect when you actually start doing them consistently
You don’t have to accept the discomfort as your new normal.
You just need a plan that works for your body — not against it.
Let’s get into it.
Why Stretching Alone Doesn’t Work
You’ve probably tried stretching before.
A few toe touches.
A deep lunge or two.
Maybe a YouTube yoga flow that promised relief in 10 minutes.
And yet, the tightness always comes back.
The low back pain never really leaves.
Sometimes it even feels worse the next day.
Sound familiar?
The truth is, stretching alone isn’t enough.
Not when it’s random.
Not when it’s rushed.
And especially not when your body has been stuck in the same positions for years.
If you’re sitting all day at a desk…
Or standing all day in one place…
Or doing the same movement patterns over and over (hello carpool duty, laundry, and lifting groceries)…
Your body has adapted to that.
And that stiffness you feel?
It’s your muscles trying to protect you.
But most stretching routines don’t address the real problem:
Imbalanced movement patterns that leave your hips, glutes, and core offline.
Most women are told:
“Just stretch your hamstrings”
“Try foam rolling”
“Do more yoga”
“You’re just getting older — it’s normal”
But here’s what actually works:
You need a routine that activates what’s been turned off and releases what’s been gripping tight for too long.
And that doesn’t come from trying to be “more flexible.”
It’s about restoring movement where it’s been lost.
Here’s why traditional stretching often doesn’t work:
It’s not targeted. You’re stretching what’s already loose, not what’s actually tight.
It’s rushed. You hold a stretch for 10-30 seconds and expect long-term change.
It’s not consistent. You try it for a day or two and stop when the pain comes back.
It’s missing the real culprits. (Hint: most low back pain isn’t about your back at all.)
That’s why the protocol you’ll see today is different.
It focuses on real-life movement, not perfect form.
It’s designed for women in their 30s, 40s, and 50s — not teenagers doing the splits.
And it’s based on what your body actually needs right now.
You don’t need more information.
You need a system that works for YOUR lifestyle, not someone else’s.
Ready to see how it all comes together?
Let’s break down what’s really causing that nagging back and hip pain — and why it’s not your fault.
The Truth About Low Back Pain & Hip Tightness in Your 30s, 40s, and 50s
is that you don’t need another “quick fix.”
You just need to understand what’s ACTUALLY happening in your body.
Most low back pain isn’t really about your lower back.
And most tight hips?
They’re not just from sitting.
They’re from years of compensating, adjusting, pushing through discomfort, and putting your own needs last.
Let’s break it down:
1️⃣ - Your hips and lower back are on the same team.
When one stops doing its job, the other picks up the slack.
If your hips are tight and under-active, your lower back will try to stabilize.
That’s not what it’s designed to do and that’s when pain starts.
2️⃣ - You’re either sitting too much... or never getting real recovery.
If you sit at a desk or in the car for hours, your hip flexors shorten and tighten.
If you’re on your feet all day, your body compensates by locking up to keep you stable.
Either way, your body’s not moving the way it was designed to.
3️⃣ - Hormonal shifts affect everything — including your joints.
Estrogen impacts collagen production, joint lubrication, and inflammation.
So during peri-menopause and menopause, it’s common to feel stiff, sore, and inflamed (even if you haven’t done anything different.)
4️⃣ - You’ve likely stopped doing the things that used to keep you loose.
No more gym classes or regular workouts
No more walks after dinner
No more time for you
And before you know it, stiffness becomes the new normal.
But here’s the part that matters:
Your body is still adaptable.
It might feel different now — but it’s not broken.
You don’t need to go backwards.
You need to go forward with a routine that fits the life you’re living now.
One that:
Respects your energy
Doesn’t require 45 minutes or a gym membership
Focuses on function, not flexibility
You can’t fix years of stress and stiffness in a day.
But you CAN start today.
And in just a minute, I’m going to walk you through six simple, effective stretches that do exactly that — without taking over your life.
These are the ones I give to clients who thought they’d “just have to live with the pain forever.”
They didn’t.
And you don’t either.
Let’s get into the actual routine.
6-Stretches I Use To Fix Back Pain
You don’t need a full hour.
You don’t need fancy equipment.
You just need these six stretches (3 times a week) to feel a real difference.
This routine targets the areas most women struggle with most: tight hips, stiff low backs, and immobile thoracic spines.
You can do all of these at home. On the floor. In your pajamas.
Here’s your plan👇🏻
1️⃣ - Coach Stretch
Why it works:
It opens the hips, stretches the hip flexors, and decompresses the lower back — especially helpful after a long day of sitting or standing.
How to do it:
Kneel on one knee with the other leg forward
Tuck the tailbone slightly and lean into the stretch
Raise both arms overhead and breathe deeply
When to do it:
Perfect before bed, after work, or anytime your hips feel tight and locked.
Pro Tip:
Don’t rush it. Hold for 60–90 seconds per side and focus on breathing slowly.
2️⃣ - Lizards with Rotation
Why it works:
This is a game changer for deep hip opening and spine mobility. It activates your core and stretches the hips, glutes, and upper back — all in one move.
How to do it:
Start in a lunge with hands inside your front foot
Lower your elbow toward the floor
Rotate and reach the same-side arm to the ceiling
When to do it:
Great in the morning to wake up your spine or before a workout.
Pro Tip:
Move slow. Think quality over quantity. Two or three reps per side are enough.
3️⃣ - Quadruped Thoracic Rotation
Why it works:
Most women ignore their upper backs — but tight thoracic spines can cause low back pain too. This stretch opens your chest, improves posture, and relieves pressure on the lower back.
How to do it:
On hands and knees, place one hand behind your head
Rotate that elbow up toward the ceiling while following it with your eyes
Return to start and repeat
When to do it:
Add this before bed or any time you feel hunched and stiff from sitting.
Pro Tip:
Exhale as you rotate — it helps you go deeper without forcing it.
4️⃣ - 90/90 Stretch
Why it works:
This stretch targets internal and external hip rotation — two areas most midlife women lose quickly. It helps you move better, walk better, and feel more stable on your feet.
How to do it:
Sit on the floor with both knees bent at 90 degrees (front leg in front, back leg behind)
Keep chest tall and hinge forward slightly
Hold, then switch sides
When to do it:
Before workouts or on mobility days when you’re focused on hip function.
Pro Tip:
Can’t get into position easily? Sit on a yoga block or pillow to elevate your hips.
5️⃣ - Lying Piriformis Stretch
Why it works:
This is a gentle stretch for the piriformis — a small but powerful muscle that sits deep in your glutes. It often contributes to sciatic pain and lower back stiffness.
How to do it:
Lie on your back, cross one ankle over the opposite knee
Gently pull the uncrossed leg toward your chest
You should feel a deep glute stretch
When to do it:
Before bed, during your Netflix show, or anytime your hips feel stiff.
Pro Tip:
If you can’t reach behind your leg, use a towel or band to assist.
6️⃣ - Hamstring Wall Stretch
Why it works:
Tight hamstrings pull on the pelvis, which strains the lower back. This wall-based variation helps lengthen the hamstrings gently without putting pressure on your spine.
How to do it:
Lie next to a wall or doorway
Place one leg up the wall and the other flat on the floor
Scoot your hips closer to the wall for a deeper stretch
When to do it:
At night or after long periods of sitting — ideal for decompressing your entire backside.
Pro Tip:
Hold this stretch longer — 2 to 3 minutes if you can. Use it to relax, not just stretch.
Quick Routine Recap:
Total time: 10–15 minutes
How often: 3x per week
Where: Living room, bedroom floor, even next to your bed
What to focus on: Slow breathing, relaxing into the stretch, staying consistent
The Stretching Myth That Keeps You Stuck
There’s one belief that keeps more women stiff, sore, and stuck than almost anything else:
“If I don’t feel the stretch, it’s not working.”
But here’s the truth:
You don’t need to force it.
You don’t need to feel like you’re ripping your hamstrings in half.
And you definitely don’t need to push through pain to get results.
That old “no pain, no gain” mentality?
Let it go with this.
Your body doesn’t need more punishment.
It needs permission to relax.
To unwind.
To let go of years of gripping, clenching, compensating, and carrying everyone else’s load.
What you ACTUALLY need is consistency.
Breath.
Intentional movement that tells your nervous system:
“You’re safe. You can release.”
That’s what real mobility is.
Not flexibility.
Not how far you can fold.
Not whether your foot touches your head.
It’s being able to move through your day — without your body holding tension it no longer needs to carry.
That’s why these stretches works.
Because they:
Targets the muscles that actually affect your back and hips
Uses breathing to help your body soften instead of fight back
Focuses on function, not flexibility
Respects where your body is today — while helping you move better tomorrow
You’ve been told that stretching has to be intense to be effective.
But the most powerful changes often come from the most gentle shifts — done consistently.
So the next time you think, “This feels too easy to be doing anything…”
Remember your own sore back after a long day.
And remember: easy to do means easy to repeat.
That’s where the magic happens.
How to Make This Routine Stick
If there’s one thing you don’t need more of, it’s another routine you feel guilty about not following.
That’s why this one has to work with your lifestyle — not against it.
Because let’s be real:
You’re already juggling a full plate
Your energy isn’t what it used to be
And adding “one more thing” usually leads to nothing sticking
This doesn’t need to be one more thing.
It just needs to be something small, consistent, and easy to repeat.
Here’s how to make it stick 👇🏻
1️⃣ - Stack it onto something you already do.
This is called “habit stacking” — and it works.
Examples:
Do your stretches right after brushing your teeth
Or while the coffee brews in the morning
Or during your Netflix show at night
You’re not creating a new time slot — you’re anchoring it to a habit that already exists.
2️⃣ - Pick just 2–3 stretches to start.
Don’t try to be perfect.
Pick your top 2 areas that feel the worst.
Start there.
Consistency matters more than completeness.
3️⃣ - Track it — visually.
Use a calendar.
Sticky notes.
A checkbox on your fridge.
Whatever it is, let yourself see your progress.
There’s power in seeing the chain build — and not wanting to break it.
4️⃣ - Give yourself a permission-based mindset.
You’re not doing this to “fix” yourself.
You’re doing it to feel better in your body.
To move through your day with more ease.
To live without that constant dull ache in your lower back.
This isn’t punishment.
It’s support.
5️⃣ - Know that “something” is always better than nothing.
Even one stretch.
Even 3 minutes.
Even if you skip a day and come back the next.
The goal is progress, not perfection.
Because perfection leads to burnout.
But progress?
That builds a lifestyle.
So whether you start tonight, tomorrow morning, or this weekend — just start.
And keep showing up in a way that feels doable for you.
Because you deserve to feel good in your body again.
Without guilt.
Without pressure.
Without having to earn it.
FAQs
Q1: What if I don’t feel anything at first?
That’s normal.
If you’ve been tense for years, your body might need time to trust the process.
Think of these stretches like turning down the volume on your pain — not flipping a switch.
Keep showing up. Your body is listening, even if it’s quiet at first.
Q2: How long before I feel a difference?
Many women notice less stiffness within the first week — especially when done consistently.
But the deeper results (like better mobility, less pain, easier movement) show up over 2–4 weeks.
Stick with it.
You didn’t get tight overnight, and you won’t unwind overnight — but this will work.
Q3: Do I have to do all six stretches every time?
No.
You can absolutely pick your top 2–3 and rotate them through the week.
What matters is showing up regularly — not checking every box.
If all you can do is 5 minutes tonight? That counts.
Q4: What if I’m not flexible?
You don’t need to be.
These stretches are designed for real women with real bodies — not gymnasts.
Use pillows, yoga blocks, or even your couch to support yourself.
This isn’t about how far you can go.
It’s about moving better tomorrow than you do today.
Q5: Will this actually help if my pain is chronic?
While every case is different, many of my clients with long-term pain find that adding this routine brings relief they haven’t felt in years.
Because it’s not just stretching — it’s restoring balance to your body.
If you’re unsure, start gently and see how your body responds. And if something feels off, always talk to a healthcare provider.
Q6: Can I do this with my spouse or kids?
Yes! In fact, it can be fun to stretch together — and helps you stay accountable.
Make it a nighttime routine, or challenge each other to try one new move each week.
This doesn’t have to be lonely. You don’t have to do it all alone.
Your Next Step
You’ve got the plan.
You’ve got the videos.
You understand why your hips and back have been giving you trouble — and how to finally fix it.
Now, it’s about doing it.
But not perfectly.
Not every single day.
Not as another chore on your never-ending list.
Just as one simple shift you make… because you’re tired of being tired.
So here’s what I want you to do:
→ Pick 2 of the stretches you read about today.
Don’t overthink it.
Pick the ones that sound easiest or feel most needed.
Write them down.
Commit to doing them 3 times this week.
That’s it.
Need a reminder?
Text yourself:
“Stretch before bed — even just 5 minutes counts.”
Or add a post-it to your bathroom mirror:
“You’re 2 stretches away from feeling better.”
Want help staying consistent?
This is the exact kind of thing we support inside my SSFL Coaching Program.
Yes, it’s focused on fat loss — but also it’s built on mobility, habits, energy, and doing things your way.
Women who join my coaching program often say things like:
“I didn’t expect stretching to make this big of a difference.”
“I feel like I got my body back — just from showing up in small ways each day.”
“I finally stuck with something because it didn’t feel like punishment.”
If you’re ready for more support — I’ll help you make this your new normal.
And if not?
Just start with your 2 stretches.
Because whether you join us or not, your body is already changing — the moment you decide to care for it.
Comment or reply with the word “COACH” for more info on how to join the coaching program.
You don’t have to accept pain as your normal.
You don’t have to guess what to do.
And you don’t have to go all-in to start making progress.
You just need to take that first step.
Tonight. Tomorrow morning. This weekend.
Whenever you’re ready — those stretches will be waiting for you.
Much love,
Coach Anthony
📌 Ps. When you're ready here are a few other ways I can help:
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