Understanding the Role of Hip Extension in Low Back Pain

Mar 22, 2024

Proper hip extension is closely linked to lower back health. When hip mobility is limited, it can lead to discomfort in the lower back. Incorporating hip mobility exercises into your routine may help alleviate lower back pain.

The Link Between Hip Extension and Low Back Health

Hip extension is a fundamental movement in our daily activities, especially walking. It allows the leg to move behind the body, contributing to our stride and overall mobility. However, a significant number of patients unknowingly experience limited hip extension, leading to unexpected consequences for their lower back.

Body Mechanics

Understanding body mechanics, particularly during activities like walking, is crucial to comprehend how the forces generated with each step impact the lower back. Unfortunately, these forces often channel directly into the lower back, causing strain and potential issues over time. Designed to flex and extend within a specific range, the lower back is not equipped to handle excessive forces originating from the hips. This misdirection can lead to a variety of issues, including arthritic changes, ligament strain, and disc herniations, particularly in the lumbar region.

The Hip Extension Stretch

Recognizing the importance of addressing this imbalance, we recommend incorporating hip extension exercises into your routine. A particularly effective stretch involves a simple kneeling position that focuses on maintaining proper alignment while gently stretching the hip.

How To Perform the Hip Extension Stretch:

Follow these steps to perform a hip extension stretch:

Position: Begin in a high kneeling stance with one leg up and the front foot flat on the ground, keeping the other knee on the floor.
Execution: Gently shift your weight forward without arching your back. The goal is to maintain a straight, aligned posture as you feel the stretch in the hip of the leg that’s down.
Sensation: Aim for a mild to moderate stretch in the front of the thigh and possibly into the pelvis area. If you notice any discomfort in your back or below the mid-thigh, reassess your posture.

Listen to Your Body

It’s essential to listen to your body’s signals during these exercises. If pain or discomfort is noted, especially in the lower back, it might be time to adjust your technique or consult with a professional.