Hip Flexors or Disc Bulge? Try This Simple Stretch

ReachHealth Admin
Aug 8
2 min read

Updated: Aug 19

Not all back pain comes from your spine. Sometimes, tight hips are the hidden culprit.

If you spend a lot of time sitting — whether at a desk, driving, or even relaxing on the couch — your hips might be tighter than you think. And when your hip flexors are tight, they can pull your lower back forward, leading to aches and stiffness that can feel a lot like other back issues.

How Hip Flexors Affect Your Back

Your hip flexors are a group of muscles that connect your legs to your spine. They’re crucial for walking, bending, and stabilising your pelvis. But when they shorten from long periods of sitting, they can:

Tilt your pelvis forward
Increase the arch in your lower back
Cause tension and discomfort in the lumbar area

This is why some back pain doesn’t show up clearly on a scan. It’s not always about a disc bulge or spinal problem — sometimes it’s about how your muscles and joints are working together.

A Simple Stretch That May Help

Here’s one gentle stretch you can try to release tension in your hip flexors:

Kneel on one knee (like you’re proposing), with your other foot flat on the floor in front of you.
Tuck your hips under slightly to avoid arching your back.
Gently push your hips forward until you feel a stretch at the front of your hip.
Hold for about 30 seconds, then switch sides.

Do this stretch once a day to help keep your hips more flexible and your back better supported.

Why Small Changes Matter

This stretch is part of our ongoing series exploring how pain doesn’t always match what’s on your scan — and how small, targeted changes can make a big difference to your comfort and movement.

At ReachHealth, we focus on how your whole body works together, not just the problem area. By looking at movement patterns, posture, and muscle balance, we can help you understand the bigger picture of your pain.

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