Are Tight Hips Contributing to Your Lower Back Pain?
There are many causes of lower back pain as we age, and tight hips are one of them. “Hips” is a combination term that includes the hip flexors (iliopsoas, rectus femoris, and tensor fascia latae) and the buttocks (gluteus maximus, gluteus medius, gluteus minimus, piriformis, and deeper hip rotators). Imbalances in these muscles can lead to sacral dysfunction which can affect the lower back. Keeping these muscles strong and mobile support a healthy lower back.
3 common types of hip dysfunction
1. Tight hip flexors
When the Hip Flexors are tight, especially the Psoas, it pulls on the lower back. When you sit for long periods of time, the Psoas is in a constant state of passive contraction (read more about the Psoas in “Another Reason Your Lower Back is Painful.” Afterwards, when you stand up, the psoas lengthens which, if tight, pulls on the attachments.
The Psoas connects the front of the body (top of the femur) to the back of the body (lumbar spine). When it’s tight, it can pull on the lower back causing pain. If you have trouble standing up straight after sitting, your hip flexors are to blame.
2. Weak glutes/tight hamstrings
If your Glutes are weak, your body relies on the hamstrings for hip extension (moving the thigh backward). Humans are master compensators and will create a movement even if it’s not the most efficient way to move. When your Glutes don’t work, your hamstrings take over, getting tighter and tighter.
Hamstring overuse causes them to tighten and strain. They pull on the base of the pelvis, moving the lower back into flexion (rounding). Chronic lumbar flexion leads to strain and pain in the lower back.
The hamstrings also get tight from sitting, another passive contraction. The glutes are a powerful muscle group that when strong, keep the hamstrings from over working, thus allowing the pelvis and lumbar spine to stay neutral. This keeps the lower back stable and in alignment.
3. Tight piriformis
The Sciatic nerve runs down the body from the lumbar spine to the feet, traveling under or through the Piriformis (15-20 percent of people it goes through). A tight piriformis muscle (hip rotator) can squeeze the sciatic nerve as it travels through the buttock on it’s way down the leg, causing pain.
The Piriformis also attaches to the sacrum (triangular bone that makes up the back of the pelvis). If one side is tighter, the muscle can pull the sacrum to one side, affecting the way the pelvic bones move. This dysfunction can lead to lower back pain too.
Stretching (and rolling) the piriformis can help the SI joint (SacroIliac joint) to move more freely. The SI joint is where the sacrum connects to the Iliac (hip) bones. It doesn’t move a lot, but it should glide. When it doesn’t, or when one side moves and the other doesn’t, it can cause pain.
Yoga Support for Lower Back Pain
Here is where having a yoga practice can help. There are certain yoga poses that strengthen the hips (glutes, hip flexors) and others that stretch them, helping the body function properly.
We don’t lead symmetrical lives, so sometimes one side is stronger, weaker, tighter, or looser than the other. Moving the body through a set of poses that you do on both sides, helps ameliorate the asymmetry. This leaves you feeling strong, mobile, and often in less pain.
When it comes to stretching, it is always important to listen to your body. Forcing a stretch will only lead to injury. Get into the pose to the best of your ability, then relax and breathe, releasing tension as you hold the stretch. Over time, you will find more mobility and less struggle in the poses.
Holding the stretch longer is not necessarily better. Rather than counting seconds, try counting your breaths. This will drop you into your body so that you can better tune into the stretching sensation. Paying attention this way keeps you from overdoing it.
Hip openers:
Here are 4 hip openers that address different aspects of the hips. With each stretch, listen to your body. Don’t fight the stretch, but don’t force it either. Inhale deeply, and as you exhale, relax the muscle that is stretching.
See below for a video guiding you through a mini-practice with these poses.
Low Lunge/Anjaneyasana
This pose stretches the hip flexors and is the perfect pose to undo hours of sitting. If you have trouble getting you hands to the floor, use yoga blocks under your hands.
Start on your hands and knees in Table. Step your right foot forward, placing your right knee over your right ankle. Gently press your hips forward to feel the stretch in the front of your left hip. You can keep your hands on the floor or blocks next to your right foot, or you can bring your hands to your right thigh, pressing the chest away from the thigh.
Feel the tailbone dropping toward the floor as you lift through your pelvic floor and lower abdominals, and engage your left Glutes. Press both feet into the floor to create stability. Stay 5-8 breaths then repeat on the left.
Cow-Face Pose/Gomukhasana
This pose stretches the Glutes and Piriformis muscles and is a wonderful “hip opener.” This pose can help sciatic pain due to a tight piriformis. If you have any knee or hip limitations, this pose can be done on your back (see photo) which takes gravity out of the equation. If you have “bionic” knees or hips, please do modification on your back.
In the seated version, stack your right knee over your left knee and place both sit bones on the floor. If your hips don’t reach the floor comfortably, you can sit on a block or rolled up towel for support, or do this pose on your back.
You can keep your spine vertical, or tip your pelvis forward with a flat back, aiming the navel toward the knees. Breathe there, or from the flat back, soften the spine forward and relax over your legs.
To practice on your back, lie down and cross your right knee over the left knee. Hold your knees or your shins and hug your knees toward your chest. If you can reach, you can also flex your feet and grab your feet, gently pulling them to either side.
Reach the tailbone toward the floor and lengthen your right sit bone toward the far end of your mat. Whatever variation you do, stay for 5-8 breaths, then repeat on the other side.
Ankle to Knee pose/Agnistambhasana
This pose can also be done on your back if you have “bionic“ or tight hips and/or knees. Ankle to Knee can be an intense hip opener for the Glutes and whether you do it seated or on your back, remember: don’t force the stretch.
I go into a lot of detail on this pose in this post, including multiple modifications and variations:
Ask a Yoga Teacher: Ankle to Knee pose/Agnistambhasana
Hold for 5-8 breaths then repeat on the other side.
Half Seated Spinal Twist/Ardha Matsyendrasana
This final pose stretches the outer Glutes (Gluteus minimus and medius) and you can modify the twisting aspect, or leave it out completely. Since you’re focusing on the hip opening aspect, the twist is less necessary.
Sit with your left leg extended forward, foot flexed. Your pelvis and spine should be vertical with equal weight on your sit bones. Bend your right knee and place your right foot on the floor to the left of your left leg.
Wrap your left arm around your right knee (or both arms) and gently pull it toward your chest. This alone should create the hip stretch. You can stay with that, or add the twist by rotating your rib cage to the right. Gently gaze over your right shoulder. Stay here 5-8 breaths, then switch sides.
Hip opening video
In this video I guide you through all 4 poses, with variations and modifications.
Launching Monday, March 2!
If you struggle with a cranky, stiff, and/or sore lower back, you might be interested in my upcoming online course, Yoga for the Lower Back. Learn why your lower back might hurt as well as what to do about it. Progress through practice videos that build core strength, improve hip and back mobility, and slow flow yoga classes to keep your back feeling its best.
Registration opens on March 2, 2026! If you enroll during the first week, you’ll get a one-on-one online session included in your purchase! For more information, click the button below!
