The hip flexor muscles attach the front of the thigh to either the pelvis or spine and are commonly involved in low back pain and tightness. Unfortunately, most who teach and perform hip flexor stretches never differentiate between the various hip flexor muscles, or which need to be stretched. Without knowing what specific type of hip flexor stretch is indicated for your lower back, it is impossible to obtain the best results. Choosing the wrong hip flexor stretch or performing it incorrectly can also lead to further low back tightness and pain.
Using the Basic Low Back Stretch Analysis available at lowbackstretch.com will help you determine what type of hip flexor stretch is best indicated for your unique back, and whether hip flexor stretches are indicated for you at all. In some cases of low back tightness and pain, such as those which are aggravated with posterior pelvic tilting (raising your pubic bone and tucking your tailbone between your legs), hip flexor stretches may irritate your back condition as increased hip flexor flexibility will support posterior pelvic tilt postures. Common back conditions such as retrolisthesis and many posterior disc herniations/bulges usually fit in this category. In these cases, hip flexor stretching is contraindicated and dangerous.
Hip flexor stretches are indicated when specific hip flexor stretch tests cause back tightness or pain, and when stretching in the specific tests relieve back tightness or pain. Hip flexor stretches are classified according to your analysis findings. There are four major types: General, Adductor, TFL/ITB, and RF stretches. General hip flexor stretches will mildly stretch all the hip flexors, while adductor stretches target the inner thigh muscles that also participate in hip flexion. TFL/ITB (Tensor Fascia Lata and Iliotibial Band) stretches target the hip flexors of the outer hip and thigh, and RF (Rectus Femoris) stretches focus on the front thigh hip flexors.
A common mistake in hip flexor stretching is thinking all hip flexor stretches can and should be used by anyone with tight hip flexors. For example, if someone has tight adductor muscles on the inner thigh, they also usually have weak/lengthened hip abductor muscles on the outer thigh. If stretching the front adductor muscles with the thigh backwards and outwards relieves back tightness and pain, then this is the perfect hip flexor stretch for this individual. However, if they perform TFL/ITB hip flexor stretches with the thigh backwards and inwards, they will only be perpetuating inner thigh hip flexor tightness and unknowingly increase their overall hip flexor problem. If they perform RF hip flexor stretches kneeling on the floor, they are missing out on stretching the hip adductors and will have inferior stretching results.
Another common mistake in hip flexor stretching is failing to stabilize the lower back position while stretching. An example of this is when performing the kneeling hip flexor stretch demonstrated here. This common stretch is often performed for tight hip flexor muscles that are associated with an anterior pelvic tilt and increased lower back arch, both of which often aggravate low back muscle tightness and low back pain. Unfortunately, many who perform this stretch fail to maintain a safe amount of arch and pelvic tilt while stretching. As the leg is positioned behind the hip, the anterior pelvic tilt and low back arch will both increase unless a slight posterior pelvic tilt is maintained. As a result of improper stability of the back and pelvis, this stretch forces more anterior pelvic tilt and arching of the lower back, which are the problems is supposed to correct. Unless proper technique is used, this is just another example of how stretching can do more harm than good.
When choosing the best stretches for your lower back, it is important to analyze your mid and low back muscles, hip flexor muscles, as well as neck, shoulder and leg muscles that affect the low back. Taking the time to go through a complete analysis of these will help you to target the body regions that actually need stretching, while helping you avoid aggravating your condition by needlessly stretching areas of compensation. This will allow you to get the best results with the least amount of stretching.
Dr. Michael C Remy, DABCO, CCSP is a chiropractic sports orthopedist who specializes in custom healing exercises for back pain and spine rehabilitation. His Low Back Stretch Program offers simple and effective stretching techniques to provide the greatest relief in the least amount of time.
Disclaimer: Lowbackstrech.com and all North Shore Health and Fitness Associates, Inc. ebooks, video series and courses are for general educational and informational purposes only and do not replace professional medical advice. This content does not establish a doctor-patient relationship. Always consult with your own doctor before starting this or any new exercise program, or changing your diet or supplements, as these changes may be harmful to your health. Exercise and changing posture and movement patterns carries a risk of injury. You perform these movements, stretches and exercises at your own risk. Stop immediately if you feel pain, numbness, tingling, dizziness or shortness of breath during any exercise. Modify or skip any movement that causes discomfort. The author and publisher disclaim any liability for injury, loss, or damage resulting directly or indirectly from the use of this content. Results vary by individual, and no specific outcome or cure for back pain or any other musculoskeletal pain is guaranteed.