3 Hip Flexors Stretches to Help Relieve Back Pain


Hey, I’m ready to head out and film some YouTube videos for you. The videos have been a big hit on my YouTube channel and my blog ExercisesForInjuries.com. Make sure to subscribe to my YouTube Channel to stay up to date with my latest videos. However, before I go, I’ll share some hip flexor stretches to help ease your back pain.

Stretching your hip flexors can help relieve back pain, reduce the risk of injury and improve performance. Hip flexors are responsible for connecting different body parts, including the spine and thigh. When tight, it may not be easy to move in certain ways. If you have weak hip muscles or a limited range of motion in your hips or lower back, stretching may help improve mobility. Try these eight hip flexors exercises after a workout or anytime you need relief from pain.


CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate the exercises.

1. 90-90 Hip Flexors Stretch

The hip flexors are a group of muscles responsible for bringing your knees towards your chest and rotating your leg outwards. If you sit most of the day, the hip flexors in your body have tightened significantly. This can lead to many issues, from lower back pain to difficulties breathing. The 90-90 Hip Flexor Stretch is an effective stretch for relieving tension in these muscles.

To start, put the front and back leg in the 90-90 position regarding the hip, knee, and ankle. Tighten the abdominal area, bringing the hips forward and your arms overhead while stretching out the front of the hip. The 90-90 hip flexors stretch focuses on the iliacus, which is important for back pain relief.

90-90 Hip Flexor Stretch_Hip Flexors Stretches

90-90 Hip Flexors Stretch

Perform one set of 2 repetitions on each side, alternating back and forth. The intensity of this exercise is light. Hold it for about 20 seconds and look for a light stretch.

2. 90-90 Hip Flexors Stretch With Side Bend

The 90-90 Hip Flexors Stretch With Side Bend is a great stretch for the psoas and hip flexor muscles. It also releases tension in your back, hips, and hamstrings. To do this stretch: place the front and back leg in the 90-90 position, adding a little side bend, bringing your hip to the side to change the stretch in front of the hip, more into the spine. This is important to do if you have back pain. Many people stretch out one of the hip flexors, yet it is important to hit both.

side bend_Hip Flexors Stretches

90-90 Hip Flexors Stretch With Side Bend

Perform one set of 2 repetitions on each side, alternating back and forth. Hold it for 20 seconds and look for a light stretch, trying not to rip the muscle.

3. Knee Drops

Knee drops are an excellent exercise to target your glutes and hamstrings. The buttocks’ muscles (Gluteus maximus, gluteus medius, and gluteus minimus, along with the hamstrings in the back of your legs) are used during the knee drops.  

To do this stretch, lie on your back, feet wide, and drop your knees inward. Hold for a couple of seconds, and then drop your knees out. With this stretch, you are targeting the hip rotators as the muscles that rotate the hips in and out. Often, these muscles get tight and affect the back, leading to back pain. It is not specifically a hip flexor stretch, but I find these muscles tend to be tight and affect back pain. Knee drops are great for this.

Knee Drops

Knee Drops

Perform one set of 5 repetitions each way for 10 repetitions. Hold it for 2 to 3 seconds and look for a light stretch.

Give those three exercises a go to stretch your hip flexors and relieve back pain.

Take care!

Rick Kaselj, MS

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