Hip Mobility

Have you ever felt lower back pain or even knee pain and thought there was no way to cure it? Lower back and knee pain actually are associated with hip mobility. Yes, hip mobility may be answer to your prayers. 

First off let’s delve dipper into the reasons why your hip mobility is causing your knee and low back pain.

Why Hip Immobility Causes Knee Pain

Knee Pain

We are gonna start off by focusing on knee pain and how hip mobility can help ease knee pain!

When your foot is pronated it actually allows the ankle, and leg to roll inward. This can happen if your hip lacks the mobility it needs to turn in. From this occurs a tug of war between your ankle, lower leg, which can turn inward, and your upper leg, which is forced to turn inward from the movement.

And the interesting part is the upper leg is actually connected to your hip socket. The knee joint in the middle of both is the one that actually takes all the pressure from the opposing forces.

This happens because the knee joint connects your upper and lower leg, which can’t move simultaneously in different directions. After a while this constant force will create pain and problems with your knees.

Now Let’s Delve Into Lower Back Pain And How That’s Caused By Your Hip Mobility Or Lack Therefore Of

Low Back Pain

Your hip is the largest joint in your body and holds a majority of your weight when we are standing.

Our hip actually needs mobility to function correctly not stability.  And yes, tight hips do cause pain or impact on your lumbar spine.

Our main hip flexor muscle is our Psoas. This muscle actually attaches to our low back and its insertion is in the thigh and causes the most trouble with hip immobility and low back pain.

On average, most people sit for 7.7 hours a day and some even 15 hours! That’s a lot of hours to be sitting with your hips flexed.

The Psoas muscle pulls on our pelvis and spine to create an anterior tilt.

This changes our posture and turns off certain muscles like the gluteus maximus, hamstrings, and abs.

This happens because the Psoas is constantly flexed when sitting, and if we sit for several hours a day the muscle begins to adapt to flexion.

This is why we feel pain or have a hard time standing up straight after sitting for hours.

What Causes Hip Immobility?

Hip Immobility can occur from many things especially if you sit for prolonged periods of time. If you work at an office and sit a desk, or watch TV you’re actually putting your hips in a flexed position. The constant flexed position can actually lead to restrictions in movement in your hips down the line!

If you love cycling or running you can also do the same to your hips! These types of cardio require only one or two motions for the hips, which can lead to myofascial restrictions and hip immobility.

How To Work On Your Hip Mobility

So now that we know what is causing our knee and low back pain, we need to work on our hip mobility. Hip mobility will overall help with pain and will help you workout better too.

Hip mobility can be worked on through several exercises and we have a few ones for you to try.

We will start with foam rolling, stretching and some specific exercises to mobilize hips. All of these things will help fix your mobility and ease your pain. And let’s be honest who doesn’t want to live pain free? We know we do!

Tennis Ball On Butt And Hip Flexors

Using a tennis ball to perform SMR can really help with hip mobility and reduce your knee pain.

Start by laying on your stomach and place a tennis ball under the front of your hip where you can find a sore spot.

Keep pressure on the tennis ball for about 10-20 seconds, or wherever you feel sore.

Repeat this for 2 minutes on each hip.

Foam Roll On Side And Front Of Leg

We will begin to work hip mobility with foam rolling.

Start by lying on the foam roller with the foam roller perpendicular to your upper leg. Start rolling your body to the side so front and outside of upper leg is on roller.

Roll back and forth on your leg focusing on any tender spots. When you find a tender spot hold and breathe through it. The tenderness just means tightness in that spot.

Repeat this for 2 minutes on each leg.

Psoas Stretch

You will start out in a kneeling position with one leg in front and the other down. Both hands on your hips, you will slowly and gently rock your body forward and back while keeping your spine neutral.

You should feel the stretch in your hip if you need more of a stretch try move your forward foot even more away from you.

You will repeat this for 10 reps and 2 sets.

Supine Hip Rotation

This exercise is very similar to leg swings but we will work on internal and external rotation for your hips.

We will start laying down on your back with your knees bent. Bring your feet hip distance apart and let your knees fall in and out

You will repeat this for 10 reps and 2 sets.

Posterior Hip Mobilization

This exercise will help you if you feel your hips are tight from sitting. 

Let’s start on your hands and knees. Start by crossing your leg inside your body, and lean you hips backwards, and toward the extended leg. Repeat this back and forth.

You will repeat this for 8 reps and 2 sets

Leg Swings

We are going to work on hip mobility in the frontal and sagittal plane in this exercise.  This will help us with hip mobility in everyday life

During this exercises you will hold onto a counter or chair for balance. Keep your feet pointed forward, slowly swing your leg back and forth across your body.

You will repeat this for 10 reps and 2 sets.

Hip Mobility & Posture

Another thing that will help with hip mobility will be posture.

Let’s focus on fixing our posture when sitting. Why not try using a standing workstation or adjustable desk?  Simple things like that will help fix your posture overtime, which can help change your hip mobility.

Standing Desk

So if you take anything away from this it should be that your hip immobility causes many problems with your body and overall health.

Before going straight to surgery or something else for you low back pain or knee pain, try some of these stretches, exercises and really work on your hip mobility.

Your hip mobility can change your life and create a pain free life for you without going under the knife.


Tony G
Tony G

Anthony is a fan of all things gym related. Growing up very overweight and out of shape, Anthony whipped himself into shape and stunned his entire community becoming a "fitness guru". Tony then set his sights on strength sports (Weightlifting/Powerlifting/Strongman) and learned all about body mechanics, mobility work and injury prevention. Tony found his true love in the strength sports, particularly Olympic Weightlifting. He earned a Bachelor of Science (B.S.) degree from Fitchburg State University in Exercise and Sports Science. He is also a Certified Strength and Conditioning Specialist (CSCS) with the NSCA.

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