Say Goodbye to Back Pain
Through my years of experience working with clients, I’ve found that improving hip mobility is one of the most effective ways to address and prevent low back pain. While it may seem counterintuitive, tight or immobile hips can contribute significantly to discomfort in the lower back. By focusing on stretches that enhance hip flexibility, we can alleviate back pain and improve overall movement.
I’ll share 5 essential stretches that can help improve hip mobility and reduce low back pain. These stretches target areas that tend to tighten up over time, especially for those who sit for long periods or engage in repetitive movements.
Why Focus on the Hips to Prevent Back Pain?
Research has shown a strong connection between hip mobility and low back pain. According to a study by the Journal of Sport Rehabilitation, limited hip mobility can create a chain reaction of compensatory movements, leading to increased stress on the lower back. The hips and lower back work together to stabilize the body during movement, so when the hips are tight or inflexible, the lower back often takes on the extra workload, leading to discomfort or injury.
By focusing on the following stretches, you can improve the flexibility and function of your hips, which will directly benefit your lower back.
Hip Flexor Stretch
The hip flexors are a group of muscles that allow you to lift your knees and bend at the waist. These muscles can become tight from prolonged sitting or repetitive movements, leading to strain on the lower back. This stretch helps to release tension in the hip flexors, reducing strain on the lower back.
Begin by kneeling on one knee with the opposite foot planted firmly in front of you (or on a chair), forming a 90-degree angle at both knees.
Gently push your hips forward while keeping your back straight, feeling a stretch through the front of your hip.
Hold the stretch for 20-30 seconds, then switch sides.
2. Scorpion Stretch
The scorpion stretch is a dynamic movement that targets the muscles of the lower back, hips, and shoulders, improving flexibility and mobility. This stretch promotes rotation through the hips and lower back, helping to reduce stiffness and improve flexibility.
Lie face down on the floor with your arms extended out to the sides.
Lift one leg up and over toward the opposite side of your body, rotating your hips as you reach your foot toward the opposite hand.
Hold the position for 3 seconds, then return to the starting position and repeat on the other side.
3. Figure 8 Hip Rotation
This excellent dynamic stretch promotes hip mobility and stability by moving the hips through multiple planes of motion. It helps improve hip joint flexibility and can relieve tightness that often contributes to lower back pain. This stretch helps reduce stiffness and improve coordination, ultimately taking pressure off the lower back.
Stand with your feet slightly wider than shoulder-width apart, knees slightly bent.
Place your hands on your hips. Lift one leg and keep it bent.
Begin to move the lifted leg in a figure 8 pattern, focusing on smooth and controlled movements. Imagine tracing the shape of the number 8.
Perform for 30-60 seconds.
4. Figure 4 Hip Rotation
The figure four hip rotation is a great stretch to target the glutes and outer hips, which are often tight and contribute to lower back pain. This stretch helps to release tension in the hips and glutes, which can relieve pressure on the lower back.
Sit on the floor with one leg bent in front of you at 90 degrees and your back leg bent at 90 degrees.
Keep your hands clasped in front of you or in the prayer position.
Start rotating your body in a "figure four" shape from left to right, lifting and alternating your legs as you move from side to side.
Continue for 30-60 seconds.
5. Hamstring Mobility Stretch
Tight hamstrings are a common cause of lower back discomfort. Stretching the hamstrings can help reduce tension in the hips and back, improving mobility. This stretch lengthens the hamstrings, relieving tightness that often affects the lower back.
Sit on the floor with one leg extended and the other bent, foot resting against the inner thigh of the extended leg.
Reach forward toward your toes, keeping your back straight.
Continue reaching to the outside of your toes in small increments and then return back to the starting position.
Continue for 20-30 seconds, then switch legs.
Preventing back pain requires a holistic approach, and improving hip mobility is one of the most effective strategies. These stretches, when practiced regularly, can help increase flexibility, relieve tension, and reduce the strain placed on your lower back. Remember, the connection between the hips and lower back is strong, addressing tightness in the hips can significantly improve your overall movement and alleviate back pain.
Incorporating these stretches into your routine can be a great start if you're dealing with persistent back pain or tightness. However, it's always best to consult with a physical therapist for personalized advice tailored to your specific needs. At PerformanceAbove, we create customized therapy plans focusing on long-term relief and improved mobility.
For those who prefer to benefit from these exercises in the comfort of their own home, I highly recommend our Golf Fit on-demand program. It offers guided stretches and exercises to enhance mobility, flexibility, and overall performance.
Not all exercises are for everyone. Before attempting a new exercise, take into account factors such as flexibility, strength, and overall health to determine whether a particular exercise is appropriate for you.
This, like any other exercise, can result in personal injury. Any injury sustained from proper or improper use of this exercise is solely the responsibility of the exerciser. Performanceabove LLC disclaims any liability from injury sustained from the use of this exercise and suggests that you consult your professional healthcare provider before attempting any exercise or exercise program.
