Are Your Hips Killing Your Back?


Are you like many people, with an aching back at the end of the day or worried about lifting an object due to your back going out? You are not alone, over 80% of the population will suffer back pain at one time or another in their life according to CDC data. It is the price we pay for walking upright on two legs. However, the majority of back pain is non-specific, meaning that there is not a primary cause, such as a fracture or disc protrusion. In fact, the mobility and strength of your hip joints is often a major player in the causes of back pain.


  1. Poor posture
  2. Weak core and gluteus muscles
  3. Poor hip flexibility

How hip ligaments hurt your back

Your hip joints have to travel through a very large range of motion. There are thick Y shaped ligaments that surround the hip joints called the iliofemoral ligaments, which provide support. However, with prolonged sitting over weeks, months or years, these ligaments shrink, reducing the natural movement of the hip joints.



Two simple tests to see if your hips are causing your back pain

You can easily check your hip motion by doing the following tests. If you discover your hip motion is limited, or you feel pain or strong discomfort, it’s time to get your hips checked by our physical therapy professionals. Try these tests and see how mobile your hips are:

Hip Mobility Test

  • Lie on your back with your legs straight out.
  • Cross one ankle above the other knee cross-legged in a figure 4 position.
  • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground?
  • Repeat on the other side and see if there is a difference.
  • If so, this might indicate a hip motion problem and cause pain in the back on that side or even the opposite side.

Hip Squatting Test

  • Stand next to a counter for balance and gently hold on.
  • Keep your knees parallel facing forward.
  • Squat down as far as you can keeping your feet and heels flat on the floor.
  • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem.
  • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side.