Comprehensive Mobility for Tight Hips and Back Pain

The reason tight hips will break your back is due to the movement demand placed on the low back if the hips move poorly. If the hips are not freed up to move through a wide range of hip extension, flexion, internal/external rotation, and Ab/Adduction, then the back burdens that mobility demand which is dangerous when those lower spinal segments have some of the highest shearing and torsion forces anywhere in the body. If there is one thing MOST lumbar spines need, it's more stability, not increased mobility, so to limit that demand on the spine, try working through these hip mobilizations.
1) Hip flexor/Hamstring combo. This is a great exercise not just to losen up tight tissues, but also to get good at the skill of improving your lumbo-pelvic mechanics. Anterior tilting during the hamstring stretch and posterior tilting during the hip flexor stretch seems easy, but often times people don't consider these pelvic positions when stretching so their stretch is not effective.
2) Quadruped rocking with one leg Abducted. This is a great squat prep because it challenges a stable spinal/pelvic position in the presence of deep hip flexion (similar position in the bottom of the squat). The addition of the hip Internal rotation is a great bonus drill in this position.
3) The hip 90/90 is very versatile position as well. It's another stretch that can be ineffective if the pelvic position isn't correct. By anteriorly tilting the pelvis berfore leaning over the lead leg, you'll ensure the tissues of the posterior hip are stretched. If you allow the lumbar spine to flex along with this, you'll reinforce a poor lumbo-pelvic position.
4) The 90/90 transitions as well as the shin box get up are both fantastic active mobility drills to use as either active rest between sets of squats or deadlift as well as prep prior to those lifts.
You may find that you need all of these, or just a few. The set up of the body positions provides an efficient way to move through a wide range of stretches and hits all aspects of the hips. For anyone with back pain, be careful with including any new movements and take these stretches slow.
As always, you can comment below for any questions you have or email me at [e-mail]. You can find more blogs and comprehensive e-books for prehab guidance at www.chirostrength.com.

[@MrBod4life]

LOVE IT!

[@glw9083]

Very helpful. We've been adding hip mobility exercises to our classes for some time now. Some of these we teach and some are new, but it's great to have some more arrows in the quiver.

[@chirostrength]

Thats great to hear! It's all in the details of the pelvic positions!

[@nadiasharifnadia3284]

Hi Thank you for excellent video. I'm having lumbar spondylis and cervical spodylisis. Can you please share videos on strengthen my back muscles. Thank you

[@pasingeedaranakarakul6551]

It's awesome that you can do these in jeans 😅

[@chirostrength]

Gotta love those stretchy jeans! Kind of like the mullet of clinic attire.

[@pasingeedaranakarakul6551]

@@chirostrength 😂

[@gerrygizzygarcia2572]

Can i do these in bed