As Chicago shifts into spring, more Lincoln Parkers and Chicagoans plan to be outside and take advantage of what the city has to offer.  However, more companies are transitioning to more days per week in the office and this means more sitting, commuting, and dealing with terrible Chicago traffic.  If you’ve been dealing with stubborn lower back pain, your hips might be the culprit.

Tight hips are one of the most overlooked causes of low back pain—especially for people who sit a lot, exercise inconsistently, or commute daily. In many cases, the pain you feel in your back actually starts with limited mobility and tightness in your hips. This will explain how you can deal with this quickly and effectively to help your lower back and/or hip pain.

How Tight Hips Lead to Lower Back Pain

Often, tight hips can either contribute to lower back pain or be the cause of your back pain with how they move together. Hip joints are quite mobile relative to your lower back and with their close connection, when the hips are not moving well, your lower back is forced to compensate.

This often involves:

• Overuse of the lumbar spine
• Increased muscle tension in your lower back, hips, groin, or middle back
• Poor movement patterns resulting in poor posture

One of the biggest contributors is tight hip flexors, particularly the psoas muscle, which is the most important muscle stabilizing both your lower back and hips, for your lower body. When it becomes shortened from prolonged sitting and/or overuse, it can pull on the lower back, creating pain and discomfort.

Common Signs Your Hips Are the Problem

You might be dealing with hip-driven back pain if you notice:

• Stiffness after sitting for long periods
• Pain when standing up straight after sitting
• Tightness in the front of your hips or glutes
• Lower back pain during or after workouts
• Feeling “looser” after moving around

Many people assume they just need to stretch and/or apply heat to their back—but the real issue is often in the hips.

Why Stretching Alone Doesn’t Fix It

Stretching can help temporarily, but it’s usually not enough.

Here’s why:

• Tightness is often a protective response, not just a flexibility issue
• Weak or inhibited muscles (like your glutes, core, and/or pelvic floor muscles) aren’t being addressed
• Poor movement patterns remain unchanged

Without addressing strength and stability, the problem will likely come back

What You Can Do About It

1. Improve Hip Mobility (The Right Way)

Focus on controlled mobility rather than passive stretching:

• Tri-planar hip mobility (Frontal(Front->Back); Transverse (Side->Side), and Sagittal (Inward/Outward
  Rotation)) Exercises
• 90/90 hip rotations
• Dynamic warm-ups before activity for about 7-10 minutes

2. Strengthen the Right Muscles

Key areas to target:

• Glutes (especially glute medius and minimus)
• Core stabilizers (involving Lower back and Pelvic floor)
• Posterior chain (Obliques, Transverse Abdominal muscles)

Strength helps your body maintain proper alignment and reduces stress on the lower back.

3. Break Up Long Periods of Sitting

If you’re sitting for work or commuting (common in busy cities), aim to:

• Stand or walk every 30–60 minutes
• Adjust your workstation ergonomics to improve your posture
• Avoid prolonged slouched positions

4. Address Movement Patterns

Poor mechanics during:

• Squatting
• Running
• Lifting

…can reinforce hip tightness and back pain. Fixing how you move is just as important as mobility and strength.

If your hips and/or lower back are not clearing up with some of the above options, visiting a chiropractor can help change how you move and provide proper guidance to help you move better and more efficiently.

You should consider seeing a chiropractor if:

• Your back pain has lasted more than 1–2 weeks
• Stretching hasn’t improved your symptoms
• You feel recurring tightness despite staying active
• Pain is affecting your workouts and/or daily life
• You notice limited hip or spinal mobility

How Chiropractic Care Can Help

A chiropractor can help identify whether your pain is truly coming from the hips, the spine, or both.

Treatment may include:

• Spinal and pelvic adjustments
• Soft tissue therapy, involving stretching (specifically Active Release Techniques to identify specific muscles
  that are contributing to your pain)
• Corrective/Rehab exercises that address hip mobility, strength, and stability

The goal isn’t just short-term relief—it’s restoring proper movement so the pain doesn’t keep returning.

Tight hips are a common—and often overlooked—cause of lower back pain.

If you’re only treating your back, you may be missing the root of the problem. Addressing hip mobility, strength, and movement patterns is key to long-term relief.

And if the issue isn’t improving, getting a professional evaluation can help you fix the problem before it becomes chronic.