Fix Lower Back Pain by Stretching Your Hip Flexors, by Brett Schuchert on YouTube. 1 min 26 s.
- Video length
- 1 min 26 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Kneel on a mat facing a wall, with one knee on the floor and the other foot flat in front of you.
Slide the kneeling knee forward until it presses flat against the wall. Keep the shin and knee in full contact so the joint is protected.
Tuck your pelvis slightly by tightening your lower belly and glutes. This flattens your lower back and starts the stretch.
Start in a low position with your torso angled forward. You should feel a stretch at the front of the kneeling hip. Hold for 20 to 30 seconds.
Slowly lift your torso toward upright while keeping the knee pinned to the wall. Stop before you feel pinching in the knee or lower back.
Hold the upright position for 20 to 30 seconds and breathe steadily. The goal is an open front hip, not your butt on the floor.
Come out slowly, switch legs, and repeat on the other side. Do two rounds per side.
Tips and common mistakes
Keep the knee pressed fully into the wall before you start. Stretching with the knee away from the wall can stress the joint.
Do not force your hips down toward the floor. A smaller, pain-free range works better than a deep, painful one.
Stop if you feel sharp knee pain or tingling down the leg, and check with a doctor or physio if back pain persists.
Questions
How often should I do this stretch?
Once or twice a day works well, especially after long periods of sitting. Hold each side for 20 to 30 seconds and keep the stretch gentle.
Why does stretching my hips help my lower back?
Tight hip flexors pull the pelvis forward, which compresses the lower back. Loosening them lets the pelvis sit more neutrally and reduces that pressure.
Can I do this if I have knee problems?
The wall setup protects the knee, but check with a doctor or physio first if you have existing knee issues. Stop at any sharp pain.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
