Do These 9 Stretching Moves to Help Your Lower Back and Hips

Most people never think about their hip flexors until something starts hurting. But these small, powerful muscles do a lot more than you realize. They play a big role in nearly every lower-body movement walking, running, bending, squatting, and even standing upright.

If your hip flexors get too tight, they can mess with your posture, limit mobility, and even trigger back pain. Whether you’re someone who sits for hours a day or a gym rat doing explosive workouts, your hip flexors are working behind the scenes nonstop.

What Happens When Hip Flexors Are Too Tight?

When you sit a lot, especially with bad posture, your hip flexors get shortened and stiff. That’s where problems start. You might feel a dull ache in your lower back or front hips when you stand up. This comes from your pelvis tilting forward, thanks to tightness in those deep muscles.

Now, if you’re active and do high-intensity workouts, it’s a different problem overuse. Your hip flexors are still tight, but not from sitting. They’re working overtime to stabilize your pelvis and help with every rep, sprint, or jump. If your glutes or core are weak, your hip flexors end up doing more than their fair share. That’s a recipe for injury.

Which Muscles Make Up The Hip Flexor Group?

There’s not just one hip flexor. It’s actually a team of muscles that connect your spine, pelvis, and thigh bone. These include:

Psoas
Iliacus
Rectus femoris
Sartorius
Iliocapsularis

Together, they help pull your knee toward your chest and assist in flexing the hip joint. These muscles are involved in almost everything from basic walking to advanced lifts. Keeping them healthy, loose, and strong can change how you move every day.

How Can Stretching Help Your Hip Flexors?

Stretching your hip flexors helps undo the tightness from too much sitting or intense movement. It can improve your posture, reduce lower-back pain, and even boost your workout performance. A solid hip flexor routine can:

Increase your range of motion
Improve pelvic alignment
Reduce risk of hamstring or quad strain
Support stronger core activation

But not all stretching is the same. You’ll want a mix of static and dynamic moves, used at the right time.

What Are The Best Static Hip Flexor Stretches?

Static stretches are the ones you hold for a longer period about 10 to 30 seconds. They’re best done after a workout or early in the day (not right before intense activity). Here are some great ones:

1. Lying Hip Flexor Stretch
Lie flat on your back. Bring one knee toward your chest and hold it there with both hands. Keep your other leg extended flat on the floor. You’ll feel a stretch in the opposite hip. Switch sides.

2. Standing Hip Flexor Stretch
Stand with one foot forward and one back (like a split stance). Hands on hips. Gently bend the front knee and shift your hips forward. Feel the front of your back leg stretch. Keep your core tight. Repeat on the other side.

3. Half-Kneeling Hip Flexor Stretch
Kneel on one leg and plant the other foot in front. Keep your back straight and push your hips forward while squeezing the glutes. You should feel a deep stretch in the kneeling leg’s front hip. Switch sides.

4. Half-Kneeling with Side Reach
Do the same half-kneeling position, but now reach both arms overhead and slightly lean toward the leg that’s in front. This targets the deeper hip and side muscles.

5. Foot-Elevated Half-Kneeling Stretch
In the kneeling position, place the back foot on a low surface (like a chair). Move into a hip-forward stretch while keeping glutes tight and back straight. This adds intensity to the stretch.

6. Butterfly Stretch
Sit with your feet pressed together and knees out wide. Place your elbows gently on your inner thighs and press down. You’ll feel it through your groin and into the hips. Keep your back tall, not hunched.

Best Time for Dynamic Hip Flexor Stretches

Dynamic stretches are best before workouts. They help get the blood flowing and prepare your hips for action. These aren’t held they’re active and flowing. Here are a few:

1. Leg Swings
Stand next to a wall or something for support. Swing one leg forward and backward, keeping your posture upright. Do 10–15 reps per leg. Great for warming up your hips.

2. High Knees March
March in place, bringing your knees as high as possible. Tighten your core and pump your arms. This gets your hip flexors firing before cardio or strength workouts.

3. Walking Lunges with Twist
Take a step forward into a lunge. While in the lunge, twist your torso toward the leg that’s in front. Return to standing and repeat on the other side. This combines hip, glute, and core engagement.

Who Can Benefit From These Routines?

Honestly, just about everyone. If you’re:

A desk worker sitting most of the day
A runner or athlete dealing with tightness
A new mom or pregnant (certain stretches are safe and helpful)
Someone recovering from minor hip or lower-back issues

This routine is for you. Even if you’re not chasing a fitness goal, keeping your hips mobile will help you feel better just walking around.

How Often to Stretch Hip Flexors

Aim to stretch your hip flexors 3–5 times per week. You can do static stretches in the morning or after workouts. Add the dynamic ones to your warm-ups. If your hips are super tight, do a quick stretch every day—it only takes 5–10 minutes.