Low back pain is one of the most common issues people seek care for — but what if the pain isn’t just coming from your back?
In many cases, the real issue starts at your hips.
Let’s break down how tight, weak, or imbalanced hips can contribute to low back pain — and what you can do about it.
1. Tight Hip Flexors = Extra Work for Your Spine
If you sit a lot (commuting, working, lounging), your hip flexors can become tight. This creates a constant forward pull on your pelvis, tipping it forward and increasing arch in your low back — what we call anterior pelvic tilt.
Over time, this puts excess stress on your lumbar spine and can lead to:
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Muscle tightness
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Local irritation
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Compressed joints
What helps:
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Stretching the hip flexors (think couch stretch)
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Strengthening the glutes and deep core
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Moving regularly throughout the day
2. Weak Glutes = Poor Force Transfer
Your glutes are powerhouses — or at least they should be.
If they’re not firing well, your body compensates during lifting, squatting, running, or even walking. The low back often becomes the fallback engine.
This can cause:
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Back soreness after workouts
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Tightness with standing or walking
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A chronic ache near the beltline
What helps:
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Glute bridges, side steps, and split squats
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Slow, controlled strength training
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Identifying and addressing muscle imbalances
3. Stiff Hips = Stressed Spine
Your hips are meant to move.
When they don’t — due to restriction, past injury, or poor mobility — your low back often over-moves to make up the difference.
This can lead to:
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Pain during rotation or bending
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Feeling “locked up” in the spine
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Recurring tweaks after minor movements
What helps:
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Soft tissue work to free up the hips
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Targeted mobility drills (90/90s, hip CARs)
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Chiropractic care to restore clean movement patterns
4. A Personal Note
After dealing with my own disc herniation and back tightness, I’ve seen how often the hips are involved.
For me, focusing on hip mobility and glute strength has been a major piece of staying pain-free — and it’s something I work on with many of my patients here in Lubbock.
Final Takeaway
If your low back always seems tight — even after stretches or adjustments — don’t forget to check the hips.
Addressing these root causes can make the difference between temporary relief and lasting progress.
Need help figuring out what’s driving your back pain?
Fortify Chiropractic offers movement-based assessments and personalized care — right here in Lubbock.
Dr. David Farley
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