T Nation

Tight Hips Causing Lower Back Pain?


Hi guys. I’ve read a lot of articles regarding back pain due to tight hip flexors, however after stretching for weeks (told by chiropractor) I still have no results. I’ve initially injured my back 6 years ago, since then I have been in and out of pain. Just last thanksgiving (2016) I threw my back out and was seeing my chiropractor to stretch me back into shape.

Fast forward a year I’m not any better than I was before however I’ve been stretching my hips every day for a few weeks now. I’ve read how my hip flexors can cause lower back pain, However I don’t see any real improvement when I stretch or ice. This has been a constant pain that has stopped me from training at the Olympic level and as well as dance at the international level. If I may ask, do other people have this problem? And if so what exercises do you daily to loosen up the area?

This ha been a horrible pain for 6 Years now and 3 chiropractors, 2 physical therapists, and a spine specialist from Kaiser have given me no hope. I would really appreciate it if someone would explain the mechanischs of what’s happening in my hips and what exercises to do?


Impressive stuff.

Weak glutes are almost always the reason why people have tight/painful lower backs. Glute bridges. band walks, and band clams always help me with lower back pain. Slow & controlled for 10-15 reps until the burn is real. If you need me to link some videos to what I’m talking about, let me know.


This really, really helped me.


Back pain is recurrent, nature of the beast. That said my professional and personal opinion is that that is because it is often poorly managed. I recommend you see a PT certified in MDT (Mechanical diagnosis and therapy, aka McKenzie method). It changed (ended) my struggles with LBP and as a PT it also radically changed the clinical path I choose (because it helped me more than anything I learned in PT school). For me strength was not the answer.