Low back pain is one of the most common musculoskeletal complaints, affecting millions of adults each year. While many people focus solely on the spine when addressing back discomfort, growing research highlights the importance of hip mobility in both the development and treatment of low back pain. Limited hip movement forces the lumbar spine to compensate, increasing strain and contributing to pain. Improving hip mobility can restore balanced movement patterns, reduce stress on the spine, and support long-term back health.
Why Hip Mobility Matters for the Low Back
The hip and lumbar spine work together as part of a kinetic chain. When the hips are stiff or lack proper range of motion, the lumbar spine often takes on extra movement it was not designed to handle. Over time, this compensation can lead to tissue irritation, joint stress, and altered mechanics.
Key areas of concern include:
Hip Flexor Tightness
Tight hip flexors pull the pelvis forward, increasing lumbar extension and compressive forces on the low back.
Limited Hip Extension
Restricted ability to extend the hip (move the leg behind the body) alters walking and running patterns and places added tension on lumbar tissues.
Poor Rotational Mobility
Reduced internal or external hip rotation can result in excessive lumbar rotation during activities requiring turning or pivoting.
What the Research Says
Multiple studies have demonstrated the connection between hip mobility and low back pain:
- Research has shown that individuals with chronic low back pain often have decreased hip range of motion and reduced hip strength compared to pain-free individuals.
- Studies highlight that improving hip extension and rotation can reduce lumbar spine loading and improve functional movement patterns.
- Clinical evidence supports targeted hip mobility and strengthening exercises as an effective component of low back pain rehabilitation programs.
- Athletic and sports-medicine literature consistently emphasizes the hip’s role in power, stability, and movement efficiency - directly influencing spinal health and injury risk.
Overall, current evidence supports that addressing hip mobility can reduce pain, improve function, and enhance long-term spinal health.
Common Causes of Hip Mobility Restrictions
Factors contributing to limited hip mobility include:
- Prolonged sitting and sedentary habits
- Weak glutes and hip stabilizers
- Tight hip flexors, adductors, or piriformis
- Previous lower-body injuries
- Poor movement mechanics during exercise
- Age-related mobility changes
Understanding the source of restricted mobility allows clinicians to tailor treatment to each patient’s needs.
How Physical Therapy Can Help
Physical therapy plays a key role in improving hip mobility and relieving low back pain. A comprehensive plan may include:
Movement and Joint Mobility Assessment
Therapists evaluate hip range of motion, movement patterns, and compensation strategies.
Manual Therapy
Soft-tissue work, joint mobilization, and myofascial techniques help reduce tightness and improve hip mobility.
Targeted Strengthening
Strengthening the glutes, deep core, and hip stabilizers supports proper mechanics and reduces lumbar strain.
Neuromuscular Re-Education
Retraining proper hip-to-spine movement patterns promotes balanced, efficient motion during daily and athletic activities.
Home Mobility Programming
Patients receive customized mobility and stretching programs to reinforce clinic-based treatment and maintain gains.
Who Can Benefit?
Individuals who may benefit from hip mobility interventions include:
- Those with chronic or recurring low back pain
- Athletes with rotational or lower-body demands (golf, tennis, running)
- People who sit for long periods at work
- Individuals with limited hip range of motion or stiffness when walking, squatting, or bending
Improving hip mobility is not just for athletes - it is essential for everyday functional movement.
Final Takeaway
Research consistently supports the connection between hip mobility and low back pain. When the hips lack mobility, the lumbar spine compensates, leading to stress and pain. Physical therapy helps restore proper hip function, strengthen supporting muscles, and retrain movement patterns to protect the spine. By addressing hip mobility as part of a comprehensive rehabilitation program, patients experience reduced pain, improved movement, and long-term spine health.
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