Let’s call it what it is — back pain sucks, especially when it gets in the way of training hard.
But here’s the thing: not all back pain is truly coming from your back. For a lot of active adults and barbell athletes we work with in Pleasanton, the real culprit is a pair of deep muscles that fly under the radar — your iliacus and psoas, aka the hip flexors.
If you’ve been chasing back relief with endless stretching, foam rolling, or even spine adjustments and you’re still stiff or sore... it might be time to look a little deeper — literally.
The Hip Flexor → Back Pain Connection
Your iliacus and psoas are two muscles that sit deep in the front of your hip. Together, they help you lift your knee toward your chest, stabilize your pelvis, and support your spine. But when they get locked short, they create a downward and forward pull on your low back.
That tension shows up in familiar ways:
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A dull ache in your spine after deadlifting
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Stiffness when you go to squat below parallel
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Tightness through the front of your hips when standing or walking for long periods
And because these muscles are so deep, traditional foam rolling or basic hip stretching doesn’t cut it.
Why the Peanut Ball Works
We use a peanut ball (yes, the same tool you might use on your traps or glutes) to target the iliacus and psoas with deep, sustained pressure.
The goal isn’t just to mash tissue — it’s to send a signal to your nervous system that it’s safe to let go. When done correctly, you’ll feel pressure, then a slow release as the muscle tension unwinds. Follow that up with active movement and the results stick.
Check out the YouTube video we’ve attached to walk through the exact setup and technique we use in the clinic with athletes who squat, deadlift, and train hard.
Don’t Just Stretch — Strategize
If your low back pain keeps coming back after workouts — especially if you’re a CrossFitter, powerlifter, or high-level gymgoer — you need a smarter plan.
Here’s how we handle it at Bax Performance and Rehab:
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Assess hip mobility and flexor tone
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Apply targeted soft tissue pressure (with tools like the peanut ball)
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Reinforce with movement: squats, hinges, and core control
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Educate you so you’re not relying on PT forever
We help barbell athletes all across the Tri-Valley — from Pleasanton to Livermore to Dublin — train pain-free and keep lifting heavy without fear of injury.
Ready to Fix the Root of Your Back Pain?
Stop guessing, stop stretching, and stop letting back pain keep you out of the gym.
Call/text us (925) 397-0399
Email us Abigail@BaxPerformanceRehab.
Book your performance evaluation with the link in our bio or at baxperformancerehab.com
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