Though we often blame back pain as the point of our downfall—whether it’s a matter of longevity or pain when walking or climbing stairs—many forget that the hips are ultimately the glue; the base of our very spines. Though ergonomic chairs, stretching, and massages are helpful to alleviate back pain, it is often simply treating the symptom, rather than the root cause.
It’s not just an issue for those who are ageing, or tied to the desk—even athletes who train hard but forget their mobility work are one of the most frequent presenters of poor hip mobility, according to the physiotherapy team at COMO Shambhala, who have their own Strength Clinic Academy. Many athletes train hard without proper recovery or mobility work integrated into their routines. But truth be told, hip mobility is the secret to longevity for everybody.
“Hip mobility is not a niche concern for athletes or the injured. It’s a fundamental component of how you move through daily life, how you age, and how you feel in your body long term,” says one physiotherapist at COMO Shambhala. “Walking, squatting, climbing stairs, running. When the hips move freely, the rest of the body follows.”
How is it tied to back pain?
Though we often treat back pain to a matter of rest or strengthening the spine, it’s often just a symptom of poor hip mobility. “More often than not, back pain is rarely caused by the back itself, and is usually more related to hips than people think,” says Ryan Tai, senior exercise experience coach at Virgin Active Singapore. “Restricted hips can also shift stress toward the spine and knees. It’s not uncommon for clients to arrive with a knee or back complaint and discover that a contributing hip restriction had gone unidentified for years,” adds the Strength Clinic Academy.
Having a weak range of motion in our hips—whether it be a matter of flexibility or strength—can lead to compensatory movements that stress our spine and even knees. “People also unconsciously adapt their walking and running gait to work around reduced range and these workarounds can feel entirely normal until they become a pain source in their own right,” says the Strength Clinic Academy.
“When our hips are not able to move and support our body properly due to limitations in our range-of-motion (ROM), we are forced to rely on our secondary stabilisers such as our lower back and knees to pick up the slack,” says Tai.
Sitting for too long is a common factor
Understandably, sitting can lead to a shortened range of movement when it comes to the hips. Sitting at a 90 degree angle for eight or more hours a day, in combination with other classic work postures—crossing the legs, slouching in the chair—can lead to the body not using its full hip range.
“The biggest culprit for the decline in hip mobility today would definitely be spending long periods sitting without regularly moving through full hip-ranges. This is because sitting for long periods keeps our hips bent at around 90 degrees and limits their ability to fully straighten. As a result, we can gradually lose active control at the end ranges of our ROM making the hips feel stiffer and more challenging,” says Tai.
Sitting is only the starting point. It can quickly lead to other symptoms: a decrease in the length of one’s walking stride (limited hip extension), rounded upper back (loss of thoracic extension), and inability to squat (limited hip rotation).
But what does losing full range of motion or ROM even mean? It’s deceptively simpler than what the terminology implies. “It can cause the body to gradually lose access to its full hip range. The hip flexors may adaptively shorten, the surrounding musculature can weaken, and the joint simply forgets how to move through its full capacity,” says Strength Clinic Academy. “Our hips are designed to move through a full range of motion while supporting and controlling our body’s weight,” adds Tai.
How to treat poor hip mobility
What is reassuring to note is that poor hip mobility is rarely permanent, and fairly easy to resolve if targeted before it causes other issues surrounding the spine or knees. And even then, working on hip mobility often leads to a reduction in back and knee pain.
When treating the hips, it is best to divide it into two factors: flexibility and strength. “A mobility issue affects the body’s ability to move through a full range of motion, whereas a strength issue affects its ability to generate force and withstand external loads,” says Tai. “Stretching alone is not sufficient for proper hip function as it only addresses ROM, and not the hip’s ability to withstand load within said range. This means they need both mobility, trained through stretching; and strength, trained through running, squatting or other load-bearing movements.”
Do not fret, for treating it doesn’t necessarily mean hitting the gym. It can be easily treated at home through a simple stretching routine for better mobility, whilst running helps train up overall strength. “Some of the most common mistakes people make when starting mobility work at home include stretching to the point of pain, overly forcing symmetry during unilateral movement, and neglecting deep breathing during exercises like shallow breaths or holding their breath—controlled, steady breathing helps the body relax and move more effectively,” says Tai.
For those wanting to try working on their hips at home, Tai recommends a short stretching circuit: cat-cows, child’s pose, 90/90 hip rotations, world’s greatest stretch, and a deep squat hold.
1. Cat-cows
In eight to 10 reps each within 90 second rotations, this relieving stretch targets spinal mobility as well as pelvic awareness.
2. Child’s pose
Do eight to 10 reps over a minute—this targets hip flexion and hip-hinge movement.
3. 90/90 hip rotations
For 90 seconds, opt for six to eight slow transitions per side, targetting both internal and external rotation.
4. World’s greatest stretch
Do four to six reps and hold. This targets upper spine rotation, back release, and hip extension.
5. Deep-seated squat hold
Do five slow reps and hold for 15 to 20 seconds. Targets ankle mobility, as well as pelvic floor expansion.
