If you are experiencing lower back pain, you might be wondering: Can Tight Hip Flexors Cause Lowerback Pain? Here are some exercises to stretch your hip flexors and help reduce the discomfort they cause. Try a forward fold by standing with your legs apart, then reach your fingers toward your toes. Hold this position for a few seconds. Repeat 5-10 times. You can also try yoga’s Warrior I pose. If you do not experience any relief, seek help from a physical therapist.
A trained therapist can perform hip flexor stretches for you to relieve tight hips. They can work your hamstrings and psoas muscles to realign your body and reduce pain. The most effective way to release tight hip flexors is through prolonged pressure. While identifying your tight hip flexors, lie flat on the floor. Then, move your left leg to the side at a 90-degree angle.
Your hip flexor muscles are two different muscle groups that attach to the lumbar spine. When your psoas muscle is tight, it can pull on your lower back, putting extra strain on your vertebrae. The result is lower back pain. Fortunately, most people do not experience back pain because of their tight psoas muscle. They can, however, find relief if they practice stretching exercises.
If your tight hip flexors are the culprit behind your back pain, you need to take action. It’s important to exercise your hip flexor muscles so they can function at their best. If you stretch them regularly, you will experience less pain and discomfort and can stand up straighter. If you find it hard to bend your knees to a 90 degree angle, then you probably have tight hip flexors.
A weak core is also a cause of tight hip flexors. A weak core may prevent the proper functioning of your hip flexor muscles and result in lower back pain. To stretch these muscles, try the pigeon pose, a yoga exercise borrowed from yoga. In this pose, you’ll bend your right knee under your chest. Next, you’ll stretch your left leg behind your right leg. If you’re not comfortable doing this exercise, you should try a slow and steady motion.
Another cause of tight hip flexors is a sedentary lifestyle. A prolonged period of sitting causes the muscles in the hip flexor to shorten. This causes a painful condition called adaptive shortening, which can lead to lower back pain. While sitting, remember to get up every hour. During the day, be sure to stretch before doing any exercises for the lower body. Doing so will lessen the chances of muscle pain.
One exercise to stretch hip flexors is rolling. A tennis ball or foam roller works well. The foam roller should be held at hip level and the body weight should be applied until the muscles relax. Kneeling also helps stretch the hip flexors. Remember not to put your leg behind your body! Do this exercise for 30 seconds to a minute on each side to relieve pain in your hips.https://www.youtube.com/embed/qSUawKQsE8Y