Is It Really Your Back? Why Hip Tightness Might Be the Hidden Culprit of Your Back Pain

If you’ve been struggling with low back pain—even when you’re “being careful” and not overdoing it—you’re not alone. Many of the students I work with have felt that same frustration. But here’s the surprising truth: sometimes, it’s not your back that’s to blame. The real issue might be coming from your hips.

In this post, we’ll explore how tight or weak hips can create discomfort in the low back, and I’ll walk you through gentle, therapeutic yoga movements to help relieve that pressure. These aren’t fancy, performance-based poses. They’re small shifts—designed to work with your body, not against it.

Let’s dive in.

The Hip–Back Connection: Why It Matters

The hips and low back are deeply connected—especially through a powerful muscle called the psoas. This muscle runs from your lower spine through the pelvis and attaches to your thigh bone. It’s a key player in your posture, core support, and spinal health.

But here’s the catch: if you sit a lot, breathe shallowly, or carry tension from stress (hello, all of us?), the psoas can get tight. And when it does, it often tips the pelvis forward—a posture called anterior pelvic tilt. That tilt adds compression to the low back, limits support from your core and glutes, and throws everything off balance.

Try this simple awareness exercise:

• Sit or stand and imagine your pelvis as a bowl of water.
• Tip the bowl forward (anterior tilt)—notice how your low back compresses.
• Now, gently tuck the tailbone and lengthen the low back (posterior tilt).

Even this small movement builds body awareness—which is the first step in shifting long-held patterns.

A Gentle Stretch to Ease Hip Flexor Tension

If your psoas is tight, you may benefit from this supportive standing stretch.

Try this:

• Stand in front of a sturdy chair.
• Place one foot on the seat and gently tuck your tailbone under (posterior tilt).
• Shift your hips forward slightly until you feel a stretch through the front of your back leg’s hip.
• Breathe low and slow into your belly, signaling to your nervous system that it’s safe to soften.

No need to force it. In therapeutic yoga, ease is the path to effectiveness.

Want a full guided experience? Download my Free Hips Masterclass at yogaforhealthyhips.com and get a printable guide with 5 pain-relieving poses for healthy hips.

Wake Up the Glutes: Support Your Spine from Below

Another common culprit of low back pain? Weak or underactive glutes.

When your glutes aren’t firing, your low back has to pick up the slack. Over time, this creates fatigue, strain, and postural problems. One of my favorite movements to gently retrain the glutes is a supported Bridge Pose—but with a twist.

Here’s what most people do wrong: They lift the hips by using their hamstrings and low back—which leads to cramps and discomfort. What we want is glute-driven movement.

Try this glute-activated Bridge:

• Lie on your back with knees bent, feet flat.
• Press into your heels and squeeze your glutes to lift the hips.
• Don’t go too high. Medium height is perfect.
• Breathe and feel your strength.

This builds the foundation your spine has been craving.

The Seated Mobility Test: Is Your Back Doing All the Work?

Even something as simple as sitting cross-legged (or trying to) can reveal a lot about your hip mobility.

If your knees lift up, your tailbone tucks under, and your back rounds—you’re not alone. This often means your hips aren’t rotating well, and your spine is compensating. And if you fold forward in that position? That’s a lot of strain on your back.

Improving hip mobility helps distribute the load where it should be—so your spine can relax.

Real Relief Starts with Gentle, Consistent Practice

If you recognized yourself in any of these patterns, take heart: you don’t need to overhaul your life to feel better. Small, consistent movements really do add up—and your body responds to kindness.

Ready to support your hips—and your low back—starting today?

Join my free Hips Masterclass!

Learn 5 simple, science-backed yoga poses to relieve hip pain and support your low back.

You’ll get the video plus a printable PDF pose guide to keep by your mat.

Your back has been doing more than its fair share. Let’s invite your hips to help out—gently, joyfully, and with the support you deserve.