01/03/2026
Ever wonder why your back always feels tight after sitting all day, even when you stretch it?
It’s your hips.
A study from January 2025 found that when your hips can’t move properly side to side, it causes lower back pain (Ermann & Olivier, 2025)
Your lower back compensates. It overworks. It gets tight.
Research from May 2024 showed people with chronic low back pain have reduced hip range of motion compared to healthy people (Pizol et al., 2024).
What you’re seeing is a hip mobility drill that targets rotation and multi-directional movement.
The exact mobility desk workers lose first.
How to do it:
1. Step one leg forward to the side
2. Rock your knee back
3. Breathe and relax
2-3 times throughout your day.
Your hips should feel more open. Your lower back should feel less tight.
Coming soon: my other favourite hip stretch that fixes what this one misses.
💬 Comment HIPS and follow first for my hip flexor stretch. Instagram’s privacy rules require you to follow before I can message.
📌 Disclaimer:
This is for education only. If you have persistent back or hip pain, speak to your GP.
References:
• Ermann, K. & Olivier, B. (2025). North American Spine Society Journal
• Pizol, G.Z. et al. (2024). BMC Musculoskeletal Disorders
