The hips are designed to be highly mobile, allowing for smooth, controlled movement during walking, squatting, and bending. In contrast, the lower back (lumbar spine) is meant to be stable, providing a strong foundation for the rest of your body. When hip mobility is limited, the lower back sometimes compensates by moving excessively, which can lead to pain, stiffness, and injury over time. By improving hip mobility, you can facilitate proper movement patterns and reduce strain on the back.
Here are two gentle stretches to improve hip mobility and support a healthy, pain-free back:
Hip Flexor Stretch (Low Lunge Stretch)
How to Perform:
Start in a kneeling position, with one knee on the ground and the other foot in front, creating a 90-degree angle at both knees.
Shift your weight slightly forward, bringing your hips toward the front leg while keeping your chest upright.
You should feel a stretch in the front of the hip of the leg that is kneeling.
Hold the stretch for 20–30 seconds, then switch sides.
Why It Helps:
Stiff hip flexors can pull on your pelvis and increase the arch in your lower back, leading to back discomfort. Stretching these muscles improves hip extension and relieves pressure on the lumbar spine.
Seated Figure-4 Stretch (Piriformis Stretch)
How to Perform:
Sit on a sturdy chair with both feet flat on the ground.
Cross one ankle over the opposite knee, forming a “figure-4” shape.
Gently press down on the raised knee while keeping your back straight. For a deeper stretch, lean slightly forward at the hips.
Hold for 20–30 seconds, then switch sides.
Why It Helps:
This stretch targets the piriformis and gluteal muscles, which play a key role in hip mobility and stability. Releasing tension in these muscles allows for smoother hip movement and reduces compensatory strain on the back.
The Bottom Line:
By maintaining good hip mobility through regular stretching, you can support the natural roles of your hips and lower back, minimizing the risk of back pain and enhancing overall movement efficiency. A little daily attention to your hips can make a big difference in keeping your back strong and stable!
If you have back pain that has not resolved after several weeks or months, it may be time to get checked out by a physical therapist. While some minor aches may resolve on their own, persistent, or recurring back pain is often a sign that skilled intervention may be needed. Waiting too long can lead to greater discomfort, reduced mobility, and doing less of the activities you love. A licensed physical therapist can assess and treat your condition without you needing to see a physician first. So, call your physical therapist today and get that lingering back pain checked out!
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