Are Tight Hip Flexors Causing You Pain?

pain from tight hip flexors

By Sherwin Nicholson | SN Health Resources

Follow these 2 easy exercises to help relieve your back pain

To go to the exercises: Skip to the bottom

It is very common to have hip flexor pain.

Your hip flexors are the deep muscles of the body which are responsible for bending at the waist and for raising your leg.  The primary ones being the Psoas Major and the Iliacus.  They are commonly referred to together as the Iliopsoas muscle.

the hip flexor group and back pain

By bending at the hip (waist) with these muscles, this prevents you from bending with the lower back.

Unfortunately, most people have poorly conditioned hip flexor muscles and prefer to bend or lean with their lower back.  This is further worsened when the hamstrings are both tight and short.


When your hip flexor muscles are weak and poorly conditioned, you are no longer able to maintain a straight and aligned posture from your back to your pelvis.

There should be minimum movement between the natural curve of the spine concerning the pelvis.  This is to preserve the healthy distribution of weight on the lumbar discs.  The discs which are most prone to injury are the discs closer in proximity to the pelvis (ex. L5-S1).

Tight hips not only contribute to disc injury but also become very sore, causing tenderness, pain, and stiffness.  We tend to believe that we are sore simply due to the added weight from sitting directly on the muscles themselves or pain due to overuse.


Excessive sitting contributes to tight hip flexors and hip flexor pain.  Sitting causes these muscles to relax and deactivate (zero contractive force) causing a painful condition called adaptive shortening  They become progressively weaker and shorter.

This leads to their tightening.  Without exercise, they also become smaller in size.  Exerting force (muscle contraction) on a muscle which is both tight, short and weak results in a cycle of pain that can be difficult to identify and overcome.

Standing after long periods of sitting causes injury to your lumbar spine.  One of the most important hip flexors, the psoas major muscle becomes chronically shortened and pulls on the lumbar spine (from the hip joint) while in the standing position.

Pelvic Tilt and Lower Back PainSymptoms of lower back pain become more apparent when this occurs.  Due to the soreness that occurs when standing, one finds it more preferable to sit to alleviate this soreness. Your pelvis tends to tilt forward causing an anterior pelvic tilt.  This excessive, abnormal tilt creates imbalanced pressure on your discs and facets joints. This increases the likelihood of a possible disc tear or herniation.

A deeper pain is felt directly from the Psoas Major and Iliacus muscle itself due to the tightness, weakness and sustained pull on this muscle while standing.  Pain experienced towards the top of the thigh is sometimes due to tightness in the Rectus Femoris hip flexor.

To effectively relieve issues of tight hip flexors, learning to stretch the right way is vital.  However, hip flexor stretching in combination with glute muscle stretching is more beneficial.

These other muscles such as the hamstrings, quadriceps, and abdominals are the first to relax well before the hip flexors themselves.  Consequently, they are also the first to fatigue, thereby limiting your ability to stretch properly.  Treating these neighboring muscles may allow you to feel better, but since your hip flexors are not stretched sufficiently, the source of the pain is not well managed.


Two excellent exercises are the SEATED LUNGE and the SEATED LEG TO CHEST movement.  These two exercises can be performed together while sitting such as during work breaks.

seated lunge

Both exercises will stretch and strengthen your hip and glute muscles.  Your gluteal muscles are your primary hip extensors.  It is important to incorporate them into this stretch because they are antagonistic to your hip flexors.  This allows the hip flexors to relax naturally to relieve chronic tightening in order to improve the effect of the stretch.

The images demonstrate the final position of each movement.  Learn about the SEATED LUNGE and SEATED LEG TO CHEST to get the full description of how to perform each movement.

Seated Leg to Chest

By stretching these muscles, you can immediately reduce hip flexor pain and to lengthen them to a more optimal state needed.  Symptoms of pain are also reduced as the tension from standing is addressed.  It is important to also follow a strengthening program combined with stretching as stretching only partially responsible for symptoms of hip flexor pain.

For more helpful stretches and strengthening techniques, see EXERCISES FOR LOWER BACK PAIN.

These exercises are ideal for pain experienced while sitting.  They are great for hip flexor and glute discomfort.

In order to fully appreciate the exercises, try the SEATED LUNGE and SEATED LEG TO CHEST to learn more about how to properly execute them.  A more detailed explanation can be found in the program.

Browse the site to learn about lower back pain and to order an effective EXERCISE PROGRAM.