Could your tight hips be contributing to your back pain? The answer could be yes if you bike, run or sit too much. The hip flexor muscle, the psoas, has the job of drawing the thigh towards the abdomen. It is also attached to the five lowest vertebrae of the spine.
When the psoas shortens and tightens from activities like sprinting or cycling, it can cause tightness in the back as it pulls on the vertebrae. The good news is you can stretch back out the psoas to alleviate some of your lower back pain.
Try out these two stretches to lengthen your hip flexors:
1. Hip Flexor Stretch: Begin with a lunge and with your right foot forward, slowly lower your left knee to the floor. Once you are balanced, reach your left arm back to grab your left foot. Pull your foot towards your pelvis. Hold for 30 seconds, then slowly release your foot. Switch sides with your left foot forward to stretch your right hip.
2. Psoas Foam Roller Stretch: Place the foam roller perpendicular to your spine and lie with the back of your pelvis (your sacrum) on the roller. Pull your right knee towards your chest, keeping your left heel on the ground. Hold for 30 seconds then switch sides.