Exercise of the week: hip flexor stretch to fix your lower back pain

Let’s talk about a stretch that doesn’t get nearly enough attention: the hip flexor stretch.

If you’ve ever felt that dull ache in your lower back – especially after a long day sitting at your desk, driving, or even post-training – tight hip flexors might be part of the problem. They’re often the hidden culprits behind lower back discomfort, and the good news is, stretching them can make a real difference.

As a sports massage therapist, I work with a lot of clients who are active, busy, and juggling full lives – but even with regular training, many people aren’t moving in ways that truly balance out the body. One of the most common imbalances I see? Tight hip flexors pulling on the lower back.

Why Are Tight Hip Flexors a Problem?

The hip flexors (primarily the psoas major and iliacus, known together as the iliopsoas) connect your spine and pelvis to your upper thigh. They’re responsible for lifting your leg up, stabilising your pelvis, and supporting your core.

But when we sit for long periods – whether working at a desk, commuting, or just relaxing – these muscles shorten and tighten. Over time, tight hip flexors can:

• Pull the pelvis into an anterior tilt (think of your lower back arching more than it should)

• Increase pressure on the lumbar spine

• Reduce glute engagement and core stability

• Contribute to lower back pain or stiffness

In short: tight hip flexors = unhappy lower back.

The Hip Flexor Stretch That Helps

This week’s featured stretch is a simple, accessible kneeling hip flexor stretch. It’s ideal for opening up the front of the hips, reducing tension, and giving your lower back some much-needed relief.

Here’s how to do it:

1. Start in a half-kneeling position, with one knee on the floor and the other foot in front of you, knee bent at 90°.

2. Tuck your pelvis under slightly (think “tailbone down”) – you should feel a stretch at the front of the hip on the kneeling side.

3. Engage your glutes gently and hold for 20–30 seconds.

4. Switch sides and repeat.

Want to take it further? Reach the arm on the kneeling side up towards the ceiling and gently lean away from the front leg. This adds a nice fascia-stretching component and can help lengthen through the side body as well.

Tip: The stretch should feel like a mild tension, not pain. Don’t force it – breathe slowly and ease into it.

When Should You Use This Stretch?

This is a great one to slot into your routine:

• Post-training, especially after lower body sessions

• During work breaks if you’ve been sitting for long periods

• As part of your morning mobility routine to wake up the hips and spine

• Before bed to decompress after a long day

If you experience regular lower back stiffness or soreness, adding this stretch in daily can really help reset your posture and relieve tension.

The Bigger Picture: Movement Variety Matters

Stretching your hip flexors is just one piece of the puzzle when it comes to managing lower back pain. Strength, mobility, and recovery all play a role – and giving your body a regular dose of varied movement is key.

That’s why I’ve started sharing an Exercise of the Week – short, practical movements that you can do at home or in between sessions to support your body and stay ahead of those recurring aches and pains.

Want Help Tailoring This to You?

Everyone’s body is different. If you’re unsure whether this stretch is right for you, or if you’re dealing with persistent pain, feel free to get in touch. I’m always happy to chat through your concerns and help you figure out what works best for your body.

Until next week – keep moving well!