Stretching your hip muscles can help your back. Chronically tight hip muscles have the power to pull the pelvis out of alignment, and indirectly affect your spine as they do. The pelvis is a key structure when it comes to back health. In fact, one study found that performing hip exercises for chronic low back pain is more effective than conventional therapy at reducing pain.
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How Stretching Your Hips Helps Low Back Pain
Xavier Arnau / Getty Images
The spine is wedged in between the two hip bones that form the back of the pelvis. Not only that but hip muscles, which in some cases can get so very tight, attach onto the pelvis. Their condition helps determine the position of the pelvis, and therefore the chronic position of the spine.
If you already have a spine injury or condition, you may find it’s all too easy to irritate it when your muscles are tight.
2Develop Your Hip Stretching StrategyTake a Pix Media / Getty ImagesReleasing tight hip muscles is an indirect approach to relieving back pain.Because of that, you might consider taking a strategic approach based on where you’re the tightest.One thing to keep in mind as you create your hip muscle stretching strategy (and pick out the exercises you’ll do) is that, in general, the muscles that work your hips are categorized according to their location: front, outer, back, and inner. To a great extent, the muscle’s location determines the type of movement it can produce.For example, yourquadricepsare a group of four muscles that are located at the front of the thigh; one of the group members, the rectus femoris, flexes the hip, which brings your lower extremity (thigh, lower leg, and foot) forward, in front of you. On the other hand, yourhamstring musclesare located at the back of the thigh. When they contract, they extend the hip and flex the knee, bringing it behind you.
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Develop Your Hip Stretching StrategyTake a Pix Media / Getty ImagesReleasing tight hip muscles is an indirect approach to relieving back pain.Because of that, you might consider taking a strategic approach based on where you’re the tightest.One thing to keep in mind as you create your hip muscle stretching strategy (and pick out the exercises you’ll do) is that, in general, the muscles that work your hips are categorized according to their location: front, outer, back, and inner. To a great extent, the muscle’s location determines the type of movement it can produce.For example, yourquadricepsare a group of four muscles that are located at the front of the thigh; one of the group members, the rectus femoris, flexes the hip, which brings your lower extremity (thigh, lower leg, and foot) forward, in front of you. On the other hand, yourhamstring musclesare located at the back of the thigh. When they contract, they extend the hip and flex the knee, bringing it behind you.
Develop Your Hip Stretching Strategy
Take a Pix Media / Getty Images
Releasing tight hip muscles is an indirect approach to relieving back pain.Because of that, you might consider taking a strategic approach based on where you’re the tightest.
One thing to keep in mind as you create your hip muscle stretching strategy (and pick out the exercises you’ll do) is that, in general, the muscles that work your hips are categorized according to their location: front, outer, back, and inner. To a great extent, the muscle’s location determines the type of movement it can produce.
For example, yourquadricepsare a group of four muscles that are located at the front of the thigh; one of the group members, the rectus femoris, flexes the hip, which brings your lower extremity (thigh, lower leg, and foot) forward, in front of you. On the other hand, yourhamstring musclesare located at the back of the thigh. When they contract, they extend the hip and flex the knee, bringing it behind you.
3Quadriceps Hip StretchesVerywell / Ben GoldsteinYour quadriceps are located at the front of the thigh. One of the quadriceps muscles, the rectus femoris, crosses over the hip joint in the front, which means it produces hip movement: in this case, hip flexion.The rectus femoris is unique from most of the body’s muscles because it is what is known as a “two-joint muscle.” This simply means that along with crossing over and affecting motion in your hip joint, it also crosses over and affects your knee. (The rectus femoris extends, i.e., straightens, the knee.)The exercises in this article are limited to the hip portion of this muscle.Quadriceps Stretching ActionTo stretch your quadriceps at the hip, the idea is to do the opposite movement to flexion—that is, extension. You can perform extension moves at the hip while standing, lying on your side, lying prone (on your stomach), and kneeling. Even basic stretches done at a pain-free level where you can feel a small bit of challenge and that are held continuously for approximately 30 seconds may translate to better posture and less back pain.
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Quadriceps Hip StretchesVerywell / Ben GoldsteinYour quadriceps are located at the front of the thigh. One of the quadriceps muscles, the rectus femoris, crosses over the hip joint in the front, which means it produces hip movement: in this case, hip flexion.The rectus femoris is unique from most of the body’s muscles because it is what is known as a “two-joint muscle.” This simply means that along with crossing over and affecting motion in your hip joint, it also crosses over and affects your knee. (The rectus femoris extends, i.e., straightens, the knee.)The exercises in this article are limited to the hip portion of this muscle.Quadriceps Stretching ActionTo stretch your quadriceps at the hip, the idea is to do the opposite movement to flexion—that is, extension. You can perform extension moves at the hip while standing, lying on your side, lying prone (on your stomach), and kneeling. Even basic stretches done at a pain-free level where you can feel a small bit of challenge and that are held continuously for approximately 30 seconds may translate to better posture and less back pain.
Quadriceps Hip Stretches
Verywell / Ben Goldstein
Your quadriceps are located at the front of the thigh. One of the quadriceps muscles, the rectus femoris, crosses over the hip joint in the front, which means it produces hip movement: in this case, hip flexion.
The rectus femoris is unique from most of the body’s muscles because it is what is known as a “two-joint muscle.” This simply means that along with crossing over and affecting motion in your hip joint, it also crosses over and affects your knee. (The rectus femoris extends, i.e., straightens, the knee.)The exercises in this article are limited to the hip portion of this muscle.
Quadriceps Stretching Action
To stretch your quadriceps at the hip, the idea is to do the opposite movement to flexion—that is, extension. You can perform extension moves at the hip while standing, lying on your side, lying prone (on your stomach), and kneeling. Even basic stretches done at a pain-free level where you can feel a small bit of challenge and that are held continuously for approximately 30 seconds may translate to better posture and less back pain.
4Hamstring Hip StretchesSiri Stafford / Getty ImagesLike quadriceps, thehamstringsare two-joint muscles, but they reside at the back of your thigh. They attach at the sitting bones, which are located on the underside of your pelvis. When the hamstring muscles contract, the effect is a pulling of the back of the pelvis down toward the back of the thigh, or a bringing of the lower extremity back behind you. Either way, this move is called “hip extension.”You use your hamstrings when you walk, run, and climb stairs. You might also use them in sports that require explosive jumping such as basketball. Some studies show that hamstring tightness contributes to low back pain.Hamstrings Stretching ActionTo stretch the hip portion of your hamstrings, perform hip flexion movements while extending your knee. It doesn’t matter if you’re an experienced athlete or a beginner—there’s a hamstring stretch for every type of person.How to Stretch Tight Hamstrings
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Hamstring Hip StretchesSiri Stafford / Getty ImagesLike quadriceps, thehamstringsare two-joint muscles, but they reside at the back of your thigh. They attach at the sitting bones, which are located on the underside of your pelvis. When the hamstring muscles contract, the effect is a pulling of the back of the pelvis down toward the back of the thigh, or a bringing of the lower extremity back behind you. Either way, this move is called “hip extension.”You use your hamstrings when you walk, run, and climb stairs. You might also use them in sports that require explosive jumping such as basketball. Some studies show that hamstring tightness contributes to low back pain.Hamstrings Stretching ActionTo stretch the hip portion of your hamstrings, perform hip flexion movements while extending your knee. It doesn’t matter if you’re an experienced athlete or a beginner—there’s a hamstring stretch for every type of person.How to Stretch Tight Hamstrings
Hamstring Hip Stretches
Siri Stafford / Getty Images
Like quadriceps, thehamstringsare two-joint muscles, but they reside at the back of your thigh. They attach at the sitting bones, which are located on the underside of your pelvis. When the hamstring muscles contract, the effect is a pulling of the back of the pelvis down toward the back of the thigh, or a bringing of the lower extremity back behind you. Either way, this move is called “hip extension.”
You use your hamstrings when you walk, run, and climb stairs. You might also use them in sports that require explosive jumping such as basketball. Some studies show that hamstring tightness contributes to low back pain.
Hamstrings Stretching Action
To stretch the hip portion of your hamstrings, perform hip flexion movements while extending your knee. It doesn’t matter if you’re an experienced athlete or a beginner—there’s a hamstring stretch for every type of person.
How to Stretch Tight Hamstrings
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Outer Hip Muscle Stretches for Low Back Pain Relief
Cavan Images / Getty Images
Muscles on the outside of the hip help to stabilize your body posture. They play important roles in walking and standing, as well as the overall balance of the pelvic position. For this reason, it’s important to keep them in good working order.
But if your outer hip muscles are tight, your rotational range may be limited. This is another reason why stretching your outer hip muscles may be a good idea.
Outer Thigh Muscle Stretching Action
To stretch your outer thigh muscles, the idea is to bring the leg in towards the midline of your body. Generally, this means you’ll cross your lower extremity in front of your body. A number of strategies, including using various positions, can help you achieve just the right stretch.
Outer Hip Stretches and Exercises for Low Back Pain Relief
6Inner Hip Muscle StretchesAmeliafox / Deposit PhotosInner hip muscles (also called the groin or adductor muscles) help you balance while standing and locomoting. They also work with the outer hip muscles to keep your pelvis aligned horizontally.When chronic adductor tension causes pelvic tilting, which may be viewed as one hip higher than the other, your sacroiliac and/or low back may be affected.Many people are tight in their groin muscles without realizing it. Perhaps they never venture to stretch this area.Inner Thigh Muscle Stretching ActionTo stretch your inner thigh muscles, bring one leg out to the side while keeping your trunk still and in good alignment.Inner Thigh Muscle Stretches
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Inner Hip Muscle StretchesAmeliafox / Deposit PhotosInner hip muscles (also called the groin or adductor muscles) help you balance while standing and locomoting. They also work with the outer hip muscles to keep your pelvis aligned horizontally.When chronic adductor tension causes pelvic tilting, which may be viewed as one hip higher than the other, your sacroiliac and/or low back may be affected.Many people are tight in their groin muscles without realizing it. Perhaps they never venture to stretch this area.Inner Thigh Muscle Stretching ActionTo stretch your inner thigh muscles, bring one leg out to the side while keeping your trunk still and in good alignment.Inner Thigh Muscle Stretches
Inner Hip Muscle Stretches
Ameliafox / Deposit Photos
Inner hip muscles (also called the groin or adductor muscles) help you balance while standing and locomoting. They also work with the outer hip muscles to keep your pelvis aligned horizontally.
When chronic adductor tension causes pelvic tilting, which may be viewed as one hip higher than the other, your sacroiliac and/or low back may be affected.
Many people are tight in their groin muscles without realizing it. Perhaps they never venture to stretch this area.
Inner Thigh Muscle Stretching Action
To stretch your inner thigh muscles, bring one leg out to the side while keeping your trunk still and in good alignment.
Inner Thigh Muscle Stretches
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lee SW, Kim SY.Effects of hip exercises for chronic low-back pain patients with lumbar instability.J Phys Ther Sci. 2015;27(2):345-348. doi:10.1589/jpts.27.345Falk Brekke A, Overgaard S, Hróbjartsson A, Holsgaard-Larsen A.Non-surgical interventions for excessive anterior pelvic tilt in symptomatic and non-symptomatic adults: a systematic review.EFORT Open Reviews. 2020;5(1):37-45. doi:10.1302/2058-5241.5.190017de Sousa CS, de Jesus FLA, Machado MB, et al.Lower limb muscle strength in patients with low back pain: a systematic review and meta-analysis.J Musculoskelet Neuronal Interact. 2019;19(1):69-78.Athawale V, Phansopkar P, Darda P, Chitale N, Chinewar A.Impact of physical therapy on pain and function in a patient with scoliosis.Cureus. 2021;13(5):e15261. doi:10.7759/cureus.15261Frigo CA, Wyss C, Brunner R.The effects of the rectus femoris muscle on knee and foot kinematics during the swing phase of normal walking.Appl Sci (Basel). 2020;10(21):7881. doi:10.3390/app10217881Jandre Reis FJ, Macedo AR.Influence of hamstring tightness in pelvic, lumbar and trunk range of motion in low back pain and asymptomatic volunteers during forward bending.Asian Spine J. 2015;9(4):535-540. doi:10.4184/asj.2015.9.4.535
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lee SW, Kim SY.Effects of hip exercises for chronic low-back pain patients with lumbar instability.J Phys Ther Sci. 2015;27(2):345-348. doi:10.1589/jpts.27.345Falk Brekke A, Overgaard S, Hróbjartsson A, Holsgaard-Larsen A.Non-surgical interventions for excessive anterior pelvic tilt in symptomatic and non-symptomatic adults: a systematic review.EFORT Open Reviews. 2020;5(1):37-45. doi:10.1302/2058-5241.5.190017de Sousa CS, de Jesus FLA, Machado MB, et al.Lower limb muscle strength in patients with low back pain: a systematic review and meta-analysis.J Musculoskelet Neuronal Interact. 2019;19(1):69-78.Athawale V, Phansopkar P, Darda P, Chitale N, Chinewar A.Impact of physical therapy on pain and function in a patient with scoliosis.Cureus. 2021;13(5):e15261. doi:10.7759/cureus.15261Frigo CA, Wyss C, Brunner R.The effects of the rectus femoris muscle on knee and foot kinematics during the swing phase of normal walking.Appl Sci (Basel). 2020;10(21):7881. doi:10.3390/app10217881Jandre Reis FJ, Macedo AR.Influence of hamstring tightness in pelvic, lumbar and trunk range of motion in low back pain and asymptomatic volunteers during forward bending.Asian Spine J. 2015;9(4):535-540. doi:10.4184/asj.2015.9.4.535
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Lee SW, Kim SY.Effects of hip exercises for chronic low-back pain patients with lumbar instability.J Phys Ther Sci. 2015;27(2):345-348. doi:10.1589/jpts.27.345Falk Brekke A, Overgaard S, Hróbjartsson A, Holsgaard-Larsen A.Non-surgical interventions for excessive anterior pelvic tilt in symptomatic and non-symptomatic adults: a systematic review.EFORT Open Reviews. 2020;5(1):37-45. doi:10.1302/2058-5241.5.190017de Sousa CS, de Jesus FLA, Machado MB, et al.Lower limb muscle strength in patients with low back pain: a systematic review and meta-analysis.J Musculoskelet Neuronal Interact. 2019;19(1):69-78.Athawale V, Phansopkar P, Darda P, Chitale N, Chinewar A.Impact of physical therapy on pain and function in a patient with scoliosis.Cureus. 2021;13(5):e15261. doi:10.7759/cureus.15261Frigo CA, Wyss C, Brunner R.The effects of the rectus femoris muscle on knee and foot kinematics during the swing phase of normal walking.Appl Sci (Basel). 2020;10(21):7881. doi:10.3390/app10217881Jandre Reis FJ, Macedo AR.Influence of hamstring tightness in pelvic, lumbar and trunk range of motion in low back pain and asymptomatic volunteers during forward bending.Asian Spine J. 2015;9(4):535-540. doi:10.4184/asj.2015.9.4.535
Lee SW, Kim SY.Effects of hip exercises for chronic low-back pain patients with lumbar instability.J Phys Ther Sci. 2015;27(2):345-348. doi:10.1589/jpts.27.345
Falk Brekke A, Overgaard S, Hróbjartsson A, Holsgaard-Larsen A.Non-surgical interventions for excessive anterior pelvic tilt in symptomatic and non-symptomatic adults: a systematic review.EFORT Open Reviews. 2020;5(1):37-45. doi:10.1302/2058-5241.5.190017
de Sousa CS, de Jesus FLA, Machado MB, et al.Lower limb muscle strength in patients with low back pain: a systematic review and meta-analysis.J Musculoskelet Neuronal Interact. 2019;19(1):69-78.
Athawale V, Phansopkar P, Darda P, Chitale N, Chinewar A.Impact of physical therapy on pain and function in a patient with scoliosis.Cureus. 2021;13(5):e15261. doi:10.7759/cureus.15261
Frigo CA, Wyss C, Brunner R.The effects of the rectus femoris muscle on knee and foot kinematics during the swing phase of normal walking.Appl Sci (Basel). 2020;10(21):7881. doi:10.3390/app10217881
Jandre Reis FJ, Macedo AR.Influence of hamstring tightness in pelvic, lumbar and trunk range of motion in low back pain and asymptomatic volunteers during forward bending.Asian Spine J. 2015;9(4):535-540. doi:10.4184/asj.2015.9.4.535
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