Should You Stretch Your Hip Flexors for Back Pain?
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Should You Stretch Hip Flexors for Back Pain?
If you’ve heard that stretching your hip flexors is the key to back pain relief, you might be surprised — the truth is, not everyone needs it. Stretching can help if your hip flexors are genuinely tight, but if they aren’t, you’re better off focusing on what’s really limiting your movement.
That’s why it’s important to test first before adding another stretch to your routine.
Why Tight Hip Flexors Can Cause Back Pain
Hip flexors connect directly to your spine. When they’re short and stiff — often from too much sitting — they tilt your pelvis forward. This increases the arch in your lower back and forces it to take more stress.
But don’t guess. The best way to know if hip flexors are contributing to your back pain is to do a simple tight hip flexors test.
Hip Flexor Tightness Test (Step-by-Step)
Try this at home:
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Lie on your back at the edge of a bed or table.
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Hug one knee toward your chest.
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Let your other leg hang down over the edge.
What the results tell you:
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Thigh doesn’t drop to the surface → hip flexors are tight.
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Leg drifts out to the side → hip is compensating, another sign of hip flexor restriction.
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Low back arches or lifts → spine is working overtime due to hip tightness.
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Thigh drops naturally, stays aligned, back relaxed → hip flexors are not the issue.
Should You Stretch Hip Flexors? Here’s How to Know
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If your thigh won’t drop, your leg drifts, or your back arches → stretching your hip flexors may help relieve pressure on your spine.
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If your leg drops freely without compensations → stretching probably won’t change your back pain.
Best Hip Flexor Stretches for Back Pain
If your test was positive, try one of these gentle stretches:
1. Half-Kneeling Hip Flexor Stretch
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Kneel on one knee with a pillow or towel under it.
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Squeeze your glute on that side to tuck your hips.
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Stay tall through your chest and glide forward until you feel a stretch in the front of your hip.
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Hold 20–30 seconds. Switch sides.
2. Edge-of-Table Hip Flexor Stretch
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Stay lying down from the test position.
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Let your leg hang naturally off the edge.
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Relax and feel the stretch in the front of your hip.
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No kneeling required.
When Stretching Hip Flexors Won’t Help
If your test was negative — your leg dropped comfortably and your low back stayed relaxed — then your hip flexors aren’t the problem. In this case, focusing on other movement strategies will do more for your back pain than stretching.
Takeaway: Test Before You Stretch
Blindly stretching hip flexors isn’t the solution. Always test first to see if they’re really limiting you. That way, you’ll know whether stretching is worth your time or if you should shift your focus elsewhere.
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Frequently Asked Questions About Hip Flexors and Back Pain
1. How do I know if tight hip flexors are causing my back pain?
You can perform a simple hip flexor test for back pain. Lie on your back at the edge of a bed, hug one knee toward your chest, and let the other leg hang. If the hanging thigh doesn’t drop, drifts to the side, or your low back arches, your hip flexors are likely tight.
2. Should I stretch my hip flexors every day?
If your test shows your hip flexors are tight, gentle daily stretching can help improve mobility. But if your test is negative, stretching won’t do much for your back pain — you’ll get better results by focusing on movement strategies and posture.
3. Can sitting all day make my hip flexors tight?
Yes. Long periods of sitting keep the hip flexors in a shortened position. Over time, this can make them stiff, tilt your pelvis forward, and put extra stress on your lower back. Regular movement breaks and targeted hip flexor stretches can help.
4. What’s the safest way to stretch hip flexors if I have back pain?
Start with gentle options like the half-kneeling hip flexor stretch or the edge-of-table stretch. Focus on keeping your hips tucked and chest tall, and avoid forcing the stretch. You should feel a gentle pull in the front of your hip — not pain in your back.
About the Author
Dr. Matt Harris, DPT, MS, is a Doctor of Physical Therapy with 18+ years of experience helping people with spinal conditions. He provides straight-to-the-point back pain solutions — from recovery to lifelong lifting. No fluff. Just spine-safe training you can trust.
Having lived through his own back injuries and guided thousands of patients, Matt knows what it takes to go from pain and setbacks back to safe, confident training.
📩 Start your own recovery journey today: Get the free mini-course here.
