If you sit for long periods - whether for work, commuting, or leisure - chances are your hip flexors are tight. But before you jump into stretching them, it’s important to understand why they get tight in the first place and how that can contribute to other issues like low back discomfort.

What Sitting Does to Your Body (and Why It Matters)

When we sit for prolonged periods, our hips are locked in a flexed position. Over time, this shortened position trains the hip flexor muscles - especially a deep one called the psoas major - to become tight and overactive.

The psoas originates from the lumbar spine (lower back) and inserts into the top of your femur (thigh bone). This means tight hip flexors can directly pull on the lower spine, potentially contributing to lower back tension, anterior pelvic tilt, or even chronic discomfort in the lumbar region.

Why Hip Flexor Stretching Isn’t Always Enough

Many people try to fix this by doing a basic hip flexor stretch, but without proper awareness of pelvic positioning, the stretch may not be effective and could even reinforce poor posture. Learning how to posteriorly tilt your pelvis (think gently tucking your tailbone under) during the stretch helps lengthen the hip flexors and makes the movement more effective.

The Fix: Stretch Smarter, Not Deeper

Instead of cranking into a deep lunge, take a few moments to:

• Understand where your pelvis is in space

• Activate your glutes to support the stretch

• Move intentionally to lengthen the muscles without putting extra strain on your lower back

You’ll get a much deeper and more effective stretch, and potentially reduce one of the sneakiest contributors to back pain.

Sitting isn’t inherently bad, but staying in one position for too long could be problematic. Learn how to move the pelvis with intention, and you’ll do your spine a huge favor.