There are millions of us out there suffering from low back pain. Did you ever think it could be caused by your tight hip flexors? It’s actually more common than most people think. Almost 2 in 5 Americans experience back pain at some point in their life.
And according to the Global Burden of Disease, low back pain is the leading cause of disability in the world. The most common cause is the majority of people sit all day long. This was not how we were designed and can lead to all sorts of problems over time. So let’s check out a great hip flexor stretch for back pain.
- 1 What can we do about tight hips and low back pain?
- 2 Let’s Start With Understanding Your Anatomy
- 3 When your sitting consistently for many years, the muscles start to tilt your hip bones and lower back out of alignment.
- 4 How to tell if you have Anterior Pelvic Tilt:
- 5 So if you’re experiencing a significant amount of pain in your knees at the same time as your back, you’ve likely got tight hips pulling things out of alignment.
- 6 Now what can you do to fix this pain?
- 7 Here’s why we recommend this program:
- 8 Why stretching alone won’t fix your pain.
- 9 What are the best stretches for lower back pain and hips?
- 10 1. Lunge Stretch
- 11 2. 90-90 Hip Stretch
- 12 3. Prayer Squat
- 13 4. Wide Stance Child’s Pose
- 14 5. Knee to Chest Stretch
- 15 What’s next?
- 16 Focus on finding one specific block of time every day to stretch and strengthen.
- 17 The Honest Review of Unlock Your Hip Flexor Program:
- 18 And we were definitely surprised!
- 19 The only downside is…
- 20 Final Thoughts:
What can we do about tight hips and low back pain?
Well, here’s what we’re going to do in this article. First, we give some background data so you can understand what’s actually happening between your hips and back. Then, we’ll discuss some methods to determine if you’ve got an excessive lumbar spinal curve as a result of the hip tightness. Finally, we’ll go over your options to help.
But first, if you already know you have tight hips and a tight back, there’s a solution right here. We can give you some temporary stretches to relieve the pain, but this program we highly recommend. We’ve used it personally and have seen tremendous results from it. Take a look.Click Here To See The Solution To Your Hip And Back Pain
Let’s Start With Understanding Your Anatomy
The hip joint area is somewhat complex, but not too difficult to understand. Here’s the basics shown in the picture.
As you can see the psoas major muscle (scientifically called iliopsoas) is at the top and connects the lower back all the way to the top of your thigh. This is one of the most significant muscles responsible for back pain.
Why does the Psoas cause back pain?
Because when the psoas contracts it directly pulls on the lower back. Normally, this isn’t an issue. But our society has shifted into a “sit all day” society that causes a lot of physical challenges.
When when you sit down all day, the hip muscles (specifically the psoas) contracts and shrinks. And because it is contracted in that position for so long (aka you sitting at the desk for 7-8 hours), the muscle gets comfortable in that contracted position.
Unfortunately, this comfort is actually hurting the range of motion of the muscle and is negatively affecting your body.
When you stand up, the psoas muscle doesn’t want to stretch and will actually pull things out of alignment. The muscle pulls on the lower back and the thigh and can cause rotate the hips forward.
When your sitting consistently for many years, the muscles start to tilt your hip bones and lower back out of alignment.
This rotation is called anterior pelvic tilt. It’s a very common problem in our current society and one that many chiropractors and personal trainers are working on. Education is the key here because most people would greatly reduce their pelvic tilt with some simply daily stretches and breaks in sitting every hour.
How to tell if you have Anterior Pelvic Tilt:
This is an easy method to gain a decent understanding if you have a pelvic tilt from sitting. Lay down on the ground in a relaxed position. Slide one hand underneath the small of your back where the arch is.
If you can fit your entire hand under that arch easily, you have the pelvic tilt.
If the hand stops about half way underneath, that’s a normal tilt.
And if you cannot fit your hand under at all, that’s an entirely different problem.
Not all lower back pain problems are caused by anterior pelvic tilt, and there are other reasons why your back could be hurting.
When you sit all day, your hip muscle groups become weakened and easily fatigued when you use them.
You may recognize this if you’re walking for a few minutes then notice your lower back start to tense up. This is the weakened psoas muscle showing itself. And it’s a clear indication your hips are responsible for back pain.
Another indicator sign of hip issues is a correlation of knee and ankle pain along with the back pain. Because your hips help align your entire body, if they shrink and pull the spine and thighs out of alignment, it put more pressure on your knees and ankles.
These joints now have to take a larger load than expected and it wears on them.
So if you’re experiencing a significant amount of pain in your knees at the same time as your back, you’ve likely got tight hips pulling things out of alignment.
Are these the only symptoms of tight hips? No.
You could also actually notice your hips are tight when you stand up. If you feel a pull in the hip and groin area when you stand, that’s a good sign also.
This is just a basic understanding of what’s happening. Please see a specialist or medical professional if you’re truly unsure about your hip or back pain.
Now what can you do to fix this pain?
Here’s the general idea. We have 2 options that you can choose. The first option is stretching the hip area to get some temporary relief. Below are a few lower back and hip stretches that will help loosen up the muscles and make things feel better for a while. But they won’t fix the root cause.
That’s the second option. The program we recommend is called Unlock Your Hip Flexors and it’s developed by personal trainers who’ve studied this specific issue of lower back hip stretches.
Here’s why we recommend this program:
Because it combines all 3 aspects of fixing tight hip flexors: Dynamic stretching, static stretching, and muscle strengthening.
All 3 are important to FIX tight hip flexors and back pain not just temporarily alleviate the pain.
If you’re looking for a FIX instead of just tight hip flexor stretches, check it out here.Click Here To See The Unlock Your Hip Flexors Program
Why stretching alone won’t fix your pain.
Think about a common injury. Maybe you’ve experienced one of these: sprained ankle, sore wrist, pulled muscle, etc.
What was usually the method of fixing that problem?
First, is the RICE method. Rest. Ice. Compression, Elevate. That’s a very basic way to alleviate pain and get your body back on track.
But you also need to consider re-strengthening that muscle group. Ever sprain and ankle and notice how challenging it is to walk even when the pain is gone? That’s because the muscle has to gain strength back. If you do the proper exercises for sprained ankles (recommended by trainers galore), they’ll have you do strength training on that ankle to speed up recovery and prevent re-injury.
It’s no different on your hip muscles.
The only real difference is how it happens. Injuries can happen quickly with painful consequences. Pain in the lower back and hips is usually caused by years of misuse.
Again, we’re showing you stretches to hopefully give some temporary relief. But if you want to actually fix your lower back and hip pain, check out the Unlock Your Hips program.
What are the best stretches for lower back pain and hips?
There are quite a few stretches you can do. So we’re going to cover the easy ones that are meant for someone who’s done nothing to help stretch out before. If you want more advanced stretches, check out that Unlock Your Hips Program.
1. Lunge Stretch
Start out on all fours on the ground (hands and knees on the ground like you’re going to crawl).
Pull your torso upward to the sky so your sitting on your knees (butt off the ground).
Pull one knee forward so you’re in a lunge position.
Lean forward to feel the stretch in the bottom leg and hip.
Do both sides holding each stretch for 20-30 second.
2. 90-90 Hip Stretch
There’s 2 variations to this stretch so we’ll show both.
Sit on the ground with both legs in front of you.
Swing on leg to your side so the knee is bent and off on one side.
Bend the other knee in front of you so the foot flows toward your middle.
Lean into the stretch to feel both hips open.
Or the alternate version where you lean to the side instead.
3. Prayer Squat
Start standing with your feet more than shoulder width apart.
Bend down into a squat position with your butt below your knees.
Hold there using your hand in front of you to balance.
Feel the stretch in your hips and back as you hold for 30 seconds.
4. Wide Stance Child’s Pose
Taking one of the most popular yoga stretches in the modified version here.
Sit on your ankles to start.
Spread your knees as far apart as they can comfortably go.
Lean forward and fall until you cannot reach forward any farther.
Sit in that reaching position for 20 seconds.
Then, keep your head low to the ground, and slide your body down toward your knees.
The goal is to make your butt touch your ankles again without letting your torso come up.
5. Knee to Chest Stretch
Lie on your back with legs down on the ground.
Bring one knee upward and grab the knee with both hands.
Pull the knee towards your chest feeling the stretch in the hamstring, hips and lower back.
Repeat both sides and hold for 20 seconds each.
So we’ve shown you the stretches, talked about the benefits of strengthening, and walked you through the reasoning why we love that Unlock Your Hips Program.
But here’s where we see a change in people.
Most people get the exercises or program and are very diligent with it for 2 weeks, maybe even a month, but then lose focus. Life is busy and we all know that, but you got this pain because of long exposure of improper alignment and it’s going to take consistent effort to correct it.
A few exercises done for 2 weeks will not fix the problem and will barely be enough to alleviate the pain.
Focus on finding one specific block of time every day to stretch and strengthen.
This is huge! You need to set a semi-solid schedule for stretching and strengthening these hip and back muscles. Give it about 3 months and you’ll clearly notice results.
Stick with it for a year and you’re going to feel like a whole new person.
Tight hips and back pain took years to develop inside you, at least give it one year to correct it.
The Honest Review of Unlock Your Hip Flexor Program:
So we actually purchased the Unlock Your Hip Flexor program created by Kinesiologist and Injury Specialist Rick Kaselj, MS. We’ve heard some rave reviews about it and had to check out the hype. So here’s our honest opinion.
The sales pages is pretty daunting. It’s filled with everything a good sales page should have and believe me it’s convincing. They’ve got testimonials, research, data, and the works to show you how good their program is. For some, this may be overwhelming, but we pressed on anyway.
When we actually purchased the program, we got the electronic download and were able to attack the exercises immediately. To be honest, the exercises weren’t anything new and that surprised us. You’ve probably seen similar stretches before. But we decided to try the exact routine anyway.
And we were definitely surprised!
Honestly, the exercises are nothing new (as we stated), but the order and routine of them seemed to make a huge difference in how we felt after. I’ve done lots of static stretches for my hips and usually feel OK when I’m done. But I never quite felt “fully stretched” if that makes any sense.
This Unlock Your Hips program was the first one where I actually felt my hips be stretched and even worked out to help strengthen them! We think it’s the combination of dynamic stretches to loosen the muscles, static stretches to get deep in the muscles, and the core work to increase strength that actually makes you feel good when completing it!
The only downside is…
It takes time to complete. Our first round took over 20 minutes to finish, but that includes stopping after every exercise to double check I’ve done everything correct and then prep for the next one.
Also, when you read the full document they send over electronically, it’s absolutely full of more information to read. Some of it is good, and some is quite boring. It’s nice to know the “super medical background” of some of these muscles and stuff. But you can skip all that and you won’t lose anything.
Overall though, it was a very good purchase and one we happily would do again. It’s a very reasonable price compared to expensive trainers or physical therapists. Plus, I did it 2 more times and still felt the same way after. Now I just need to find consistent times to do this every day like we mentioned above.Click Here To See The Unlock Your Hip Flexors Program
So hopefully, this has give you some solid answers to your questions and a good hip flexor stretch for back pain. Obviously, we’ve shown some actual stretches to alleviate some aches and pains, but highly recommend that Unlock Your Hips program. If you’ve got any other good tips or ideas to help low back pain with hip flexors, we’d love to hear about it in the comments!
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