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How Tight Hips Contribute to Lower Back Pain

  • August 26, 2026

Episode Notes:

If your lower back keeps hurting no matter what you try, the real cause might not be your back at all. In this episode, Dr. Brent Johnson of Castle Hills Chiropractic breaks down how tight hips can place excess stress on the lumbar spine, leading to chronic pain and discomfort.

Dr. Johnson explains the biomechanical relationship between the hips and lower back in a way that is easy to understand, helping listeners see why treating the back alone often falls short. He shares practical insights into how hip mobility and muscle imbalances play a hidden but powerful role in back health.

Whether you sit at a desk all day or stay active, this episode offers valuable perspective on getting to the root cause of lower back pain and taking steps toward lasting relief.

Hey there, and welcome back. I’m doctor Brent Johnson with Castle Hills Chiropractic here in Castle Hills, Texas, and today we’re talking about something that affects so many people I see in my office every single week. We’re talking about tight hips, and how they could be the hidden reason your lower back keeps hurting.

Now, I know what you might be thinking. My back hurts, so the problem is my back, right? Well, not always. And this is one of those topics where understanding just a little bit of anatomy can completely change how you approach your pain. So stick with me here, because this one is worth knowing.

Let me start with a little anatomy. Your hip flexors are a group of muscles that run along the front of your hips and connect up into your lower spine. The big one in that group is called the iliopsoas, and it attaches directly to the lumbar vertebrae, which are the bones in your lower back. So right away, you can see how tightly connected these two areas really are.

Now here’s the thing. When those hip flexor muscles get tight, they don’t just stay tight in the hip. They pull. They pull on the lower spine. And that pulling can tilt your pelvis forward, which increases the curve in your lower back, and that puts a lot of extra stress on the joints, the discs, and the muscles back there. Over time, that stress adds up, and you end up with that familiar ache or stiffness in your lower back that just won’t quit.

So why do hips get so tight in the first place? Well, sitting is a big one. And most of us are doing a whole lot of it. When you sit for long periods, your hip flexors are in a shortened position the entire time. They adapt to that. They get used to being short. And then when you stand up, they don’t fully let go. They stay tight. They stay pulling. And your lower back pays the price.

Here’s what’s interesting. A lot of people stretch their lower back when it hurts, and that can feel good in the moment, but if the real problem is tight hips, you’re working on the wrong area. You might get temporary relief, but the underlying tension keeps pulling, and the pain keeps coming back.

So what can you do today? Start paying attention to your hips. A simple hip flexor stretch can make a real difference. You can do a kneeling lunge stretch, where one knee is down on the ground and you gently push your hips forward until you feel a stretch in the front of the hip that’s on the ground. Hold it for about thirty seconds on each side. Do that a couple times a day, especially if you’ve been sitting for a while.

Also, take movement breaks throughout your day. Every forty five minutes or so, just get up, walk around for a minute or two. Let those muscles move out of that shortened position. It sounds simple, but it genuinely helps.

And if you can build in some regular movement like walking, you’re doing your hips and your back a big favor.

Now, when should you come see someone like me? If your lower back pain has been hanging around for more than a few days, if it keeps coming back even after rest, or if you notice that your posture has changed and you’re standing with a kind of forward tilt to your pelvis, those are all signs that your body could use a proper evaluation.

At Castle Hills Chiropractic, we look at the whole picture. We don’t just look at where it hurts. We look at how your hips are moving, how your pelvis is aligned, and how everything connects up into your spine. Because treating the cause is always going to give you better results than just treating the symptom.

If any of this sounds familiar, I’d love to have you come in and let us take a look. You can find us at Castle Hills Chiropractic right here in Castle Hills, Texas. Give us a call, and we’ll get you in for an evaluation.

Thanks so much for listening today. I hope this gave you a little bit of insight into what might be going on with your back. Take care of those hips, and your lower back will thank you. We’ll see you next time.