About This Hip and Back Routine
Your hips and lower back are connected more than most people realize. When your hip flexors, glutes, or piriformis muscles get tight, they tilt your pelvis and put extra strain on your lumbar spine. The result is back pain that no amount of back stretching will fix — because the problem starts in your hips.
This routine goes straight to the source. Hip circles loosen the joint, then lying figure-four and pigeon target the deep external rotators that often lock up from sitting. Single knee-to-chest and happy baby work the hip flexors and inner hips, while knees-to-chest brings everything together at the end.
If your lower back feels tight but back stretches don’t seem to help, your hips are almost certainly part of the equation. Give this routine a try and see if your back thanks you.
What This Routine Targets
- Deep hip rotators (piriformis, glutes)
- Hip flexors and their pull on the pelvis
- Lower back tension caused by hip tightness
- Overall hip joint mobility
What’s Included
Hip Circles
Duration: 0:30
Draw smooth circles with your hips to mobilize the pelvis and lower back before deeper work.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands resting on your hips.
- Slowly rotate your hips in a circular motion, tracing a wide circle in one direction.
- After several reps, switch directions to balance the movement.
Tips
- Keep your core engaged to support the lower back.
- Maintain soft knees rather than locking them out.
Adjustments
- Shrink the circle if your range of motion feels limited today.
Lying Figure Four
Duration: 1:00
Ease into a lying figure four to release tight glutes and soothe your lower back.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite thigh just above the knee.
- Lift the bottom leg and clasp hands behind the thigh, gently pulling the legs toward your chest.
Tips
- Relax your head and shoulders on the floor.
- Keep your lower back pressing gently into the mat.
Adjustments
- Loop a strap behind your thigh if reach is an issue.
- Leave the bottom foot on the floor for a lighter stretch.
Single Knee-to-Chest
Duration: 1:00
Hug one knee at a time toward your chest to ease tension in your lower back and hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and draw it toward your chest, clasping your shin with both hands.
- Gently pull the knee closer while keeping the opposite leg long and relaxed.
Tips
- Relax your head and neck on the floor.
- Keep hips square and lower back grounded.
Adjustments
- Hold behind your thigh or use a towel around your knee if reaching your shin is difficult.
Pigeon
Duration: 1:00
Settle into pigeon pose to melt tension in your hips, glutes, and lower back.
Difficulty: Intermediate
Instructions
- From tabletop, bring one knee forward behind the same-side wrist and angle the shin toward the opposite hip.
- Slide the back leg straight behind you as you square your hips toward the floor.
- Lower your torso over the front leg and rest on your forearms or hands while breathing deeply.
Tips
- Keep hips level rather than collapsing to one side.
Adjustments
- Place a folded blanket or block under the bent-leg hip for support.
- Stay upright with hands on the floor if folding forward feels too intense.
Happy Baby
Duration: 0:45
Rock into happy baby to soothe your lower back and open your hips with a playful stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Lift your feet and draw knees toward your armpits.
- Grab the outer edges of your feet and gently pull your knees toward the floor while keeping your low back grounded.
Tips
- Press your tailbone toward the floor to keep the lower back happy.
- Relax your shoulders and jaw while you breathe.
Adjustments
- Hold your ankles or calves if reaching your feet is a stretch today.
Knees-to-Chest
Duration: 0:45
Hug your knees to your chest to release the lower back and gently stretch the hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend both knees and draw them toward your chest.
- Wrap your arms around your shins and hug the knees in, breathing deeply.
Tips
- Let your head and neck relax on the floor.
- Keep your lower back gently pressing into the mat.
Adjustments
- Hold behind your thighs instead of the shins if that feels better for your body.
Who Should Try This
Desk workers, runners, cyclists, and anyone who sits for long periods. If you’ve noticed that your lower back gets tight after sitting but feels better when you walk around, tight hips are likely contributing. This routine addresses that pattern directly.
Tips for Best Results
- In lying figure-four, keep your tailbone on the ground for a deeper stretch
- During pigeon, use a pillow under your hip if the stretch feels too intense
- Breathe deeply into each hold — hip muscles respond well to slow, steady breathing
- Don’t bounce or force any position; let gravity do the work
The Hip-Back Connection
Once you experience how much your back improves when your hips open up, you’ll understand why hip work belongs in every back care routine. Keep coming back to this one, especially on days when your lower back feels mysteriously tight.
