Lower Back Pain: The Hidden Link to Tight Hip Flexors and the Psoas

What Is the Psoas?

The psoas is a deep muscle that connects the lower spine to the top of the thigh. It plays a key role in posture, walking, running, and stabilising the spine. Because it attaches directly to the lumbar vertebrae, tension in the psoas can pull on the lower back.

How Tight Hips Cause Lower Back Pain

Long periods of sitting, cycling, running, or heavy lifting can shorten the hip flexors. When the psoas and surrounding hip muscles become tight:

• The pelvis is pulled into an anterior tilt

• The lower back arches excessively

• Spinal compression increases

• Core muscles struggle to engage properly

This often leads to persistent lower back tightness, stiffness, or pain.

Signs Your Psoas May Be Involved

• Lower back pain that improves with movement

• Tight hips or groin discomfort

• Difficulty standing fully upright

• Pain after long periods of sitting

• Weak or inhibited core muscles

What Helps Relieve the Pain

Addressing lower back pain linked to tight hips requires more than stretching alone:

• Targeted hip flexor and psoas release

• Strengthening the glutes and deep core

• Improving posture and sitting habits

• Gradual mobility work for the hips and spine

The Takeaway

Lower back pain isn’t always a back problem. Tight hips and an overworked psoas can quietly place strain on the spine over time. Restoring balance between mobility and strength in the hips and core can reduce pain, improve movement, and help prevent future flare-ups.