If you’re constantly stretching your low back but it still feels tight, the real issue might not be your back at all. It might be your hip flexors.
We see this all the time at BPR. People come in saying, “I’ve been foam rolling my back for weeks, but nothing changes.” The truth? Your back pain may actually be coming from the front of your body, specifically the muscles that connect your hips to your spine.
Let’s break down why this happens, how to fix it, and the best tools to use for real, lasting relief.
The hip flexors are a group of muscles (primarily the psoas and iliacus) that connect your pelvis and spine to your upper leg. They help you lift your knee, stabilize your core, and control your posture when standing, sitting, or moving.
When these muscles get shortened or overactive — from sitting too long, training hard, or moving inefficiently — they pull on your pelvis and lower back. The result? Tightness, stiffness, and pain that often feels like it’s in your low back, but actually originates from the front.
Think of it like a tug-of-war: your hip flexors are pulling your pelvis forward, and your back is fighting to hold you upright.
Instead of rolling your low back, you need to target the front of your hips, the true source of the problem.
Here’s where the peanut ball comes in.
You can buy one pre-made, or make your own by taping two lacrosse balls together. The shape allows you to apply precise, deep pressure into your hip flexors without slipping or spreading force too widely.
Find the right spot.
Lie face down. Locate the edge of your six-pack and move slightly out toward your hip bone.
This is where your iliacus and psoas sit.
Place the peanut ball.
Position it at an angle into that area and relax your body weight on top of it.
You should feel deep, firm pressure. Not sharp pain.
Breathe and explore.
Stay here for up to five minutes, shifting slightly to find tender spots.
This helps release built-up tension and improves tissue glide.
Don’t forget the deeper layer.
If surface-level pressure isn’t enough, move slightly inward toward the pelvic rim. That’s where your psoas runs deeper inside the pelvis and where most people miss.
This deep release helps calm down overactive tissue, reduces tension on your lower back, and improves hip extension which is essential for squats, running, and almost every athletic movement.
Most people perform the classic lunge stretch incorrectly and end up making their pain worse.
Here’s the mistake: they lean forward, arching their back and pulling on the hip flexor attachment. This actually compresses the spine and makes the hip flexor even more irritated.
The right way:
Start tall in a half-kneeling position.
Tuck your pelvis under (imagine pulling your belt buckle toward your face).
Then lean forward slightly while maintaining that pelvic tilt.
You’ll feel a much deeper, cleaner stretch through the front of your hip, without yanking on your spine.
Mobility without stability doesn’t last.
Every time you release or stretch your hip flexors, follow it up with a stability drill to retrain your body in that new range of motion.
Here's one of our favorites:
Half-kneeling cable row:
Stay in that same stretch position with your pelvis tucked.
Grab a cable or band, and row while maintaining your hip position.
This teaches your body to stabilize the pelvis and core while your hips move freely which is the key to long-term improvement.
Tight hip flexors can create a cascade of compensations that affect your entire body:
Anterior pelvic tilt → increased lumbar extension
Overworked low back → chronic tightness and fatigue
Under-active glutes → inefficient movement patterns
By restoring hip flexor mobility and coupling it with core stability, you relieve the back from constantly fighting to stabilize which means less pain, better posture, and stronger performance.
Here’s a simple, repeatable plan to follow 2–4 times per week:
| Step | Exercise | Duration |
|---|---|---|
| 1 | Peanut Ball Hip Flexor Release | 3–5 minutes per side |
| 2 | Proper Half-Kneeling Hip Flexor Stretch | 30 sec x 3 sets per side |
| 3 | Half-Kneeling Cable Row | 10–12 reps x 3 sets |
| 4 | Follow-up Core Work (e.g., dead bug, plank) | 2–3 sets |
This flow addresses release → mobility → stability, giving you lasting change instead of temporary relief.
If your back or hip pain keeps coming back no matter what you do, it’s time for a deeper look.
At Bax Performance and Rehab, we assess how your hip flexors, pelvis, and core are working together — not just in isolation — to uncover the real source of your problem.
We work with athletes and active adults throughout Pleasanton, Livermore, and the Tri-Valley who are tired of short-term fixes. Whether you’re squatting heavy or just want to move pain-free, we’ll build a plan that fits your goals.
Check out our full demonstration on how to release tight hip flexors and fix your low back pain:
Stop stretching your back — start treating the cause.
If you’re ready to move better, train harder, and finally feel relief, we can help.
📞 Call/Text: (925) 397-0399
📧 Email: Abigail@BaxPerformanceRehab.com
Cibulka, M. T. et al. “Low Back Pain and Hip Flexor Tightness: A Clinical Connection.” Journal of Orthopaedic & Sports Physical Therapy.
Harvey, D. (1998). “Assessment of the Flexibility of the Hip Flexors.” Physiotherapy Research International.
Physiopedia – Hip Flexor Tightness and Its Relationship to Lumbar Spine Pain.