Low Back Pain? Try Stretching Your Hip Flexors

After running suicide sprints at the park, my running buddy complained that sprinting often leaves her lower back tight. I had a notion that her psoas might be tight. This muscle is a major hip flexor (it draws the thigh toward the abdomen) and attaches to the five lowest vertebrae, the lumbar spine. When the psoas shortens and tighten from activities like sprinting or biking, it can yank on the vertebrae, creating a sensation of tightness in the low back. The good news is that stretching out the hip flexors can alleviate a lot of lower back pain. Once you are warm, and especially after a run or sprinting session, you should stretch your psoas.


To learn two ways to stretch your psoas, continue reading.

Hip Flexor Stretch

• Fold up a towel and place it about eight inches away from a wall.
• Kneel down and place your left knee on the towel and your toes against the wall.
• Now place your right foot on the ground in front of you and lower your hips down until you feel a stretch in the front of your left hip. Make sure your right knee is directly above your ankle.
• Place your hands on your front knee to help keep your torso straight. Stay here for at least 30 seconds. Then slowly release and do this stretch on the other side.

Foam Roller Psoas Stretch

If you have a foam roller, try this passive, relaxing psoas stretch.

• Place the roller perpendicular to your spine and lie with your sacrum, the back of your pelvis — not your spine — on the roller.
• Pull your right knee toward your chest, keeping your left heel on the ground. You should feel a stretch on the front of your left hip.
• To increase the stretch, reach your left arm over your head and open your knee out to the right.
• Hold for 30 seconds, then switch legs.