Simon Vincett has exercises to help find healthy hip alignment and a happy lower back.
Photography by Thomas Joynt.
Our hips are the foundation of our upright torso and we don’t do them any favours by sitting down a lot. For many of us the result of long sessions parked in chairs is weak glutes and hamstrings and tight hip flexors. Add bike riding to this, which disproportionately strengthens the quads, and you have a strong tendency to anterior pelvic tilt (APT). APT is the posture where your tailbone sticks out backwards and your hipbones (and gut) stick out forward.
APT is a common cause of lower back pain but is also often a complication in knee pain and upper back stiffness.
The antidote to anterior tilt of the pelvis is to lengthen the quads and hip flexors—the major muscles pulling the top of the hips forward—and to strengthen the glutes and hamstrings—the major muscles not doing their part to stop the top of the hips from tilting forward.
Other counter-measures are to work at a standing desk, stretch daily and practice yoga to develop core strength, flexibility and awareness of neutral hip position.
The following exercises focus on the hip, lower back and core muscles, and their connection to the legs.
Lunges are very useful for conditioning many of the muscles that hold your hips stable, strong and well aligned, so they are great exercises to do regularly. Check out our collection of different lunges.
Core strength exercises are also closely related to those for the hips and lower back. See our collection of core exercises.
For the best program for your individual needs, see your doctor or a fitness professional.
Warm up
Cat-cow
Cat-cow is an ideal lead-in to limber up the whole spine. For the best benefit for this routine, concentrate on the full range of rotation you can get out of your hips.
Follow up with a few standing hip circles in both directions.
Lengthen
Reclining hip flexor stretch
Lie back on the floor and bring your knees above your hips with bent legs. Cross your left foot across your right knee, so that your left knee sticks out to the side. Place your hands on the back of your right knee and gently draw it toward you. This will stretch various hip flexors on your left side.
Hold or gently increase the stretch for 30 to 60 seconds. Repeat with the right knee out to the side.
Face-down quad stretch
Lying on your front, lift your chest and prop your left forearm underneath you. Bend your right knee and reach back with your right hand to gather your right foot and draw it toward your right buttock. Against this quad stretch, push your pubic bone toward the ground. This is the action of correcting APT and holding the pelvis in a stable, neutral position.
Hold for 30 to 60 seconds and then repeat with the left leg.
Strengthen
Bridge
Lie on your back and draw your feet towards your buttocks with your knees up in the air. Roll your pelvis to flatten your lower back against the ground and continue to roll and lift your hips as high as you can. Your buttocks should be engaged and your hamstrings lifting.
Hold the lift for two breaths and roll back down in the reverse of the raising process. Do not let the hips down first—that arches the lower back and creates strain there.
Do three sets of five in a row, breathing evenly throughout.
High lunge to the wall
This strong exercise requires your hamstring and glute to work to straighten the back leg. Step up to a wall with your left toes about five centimetres away. Step back with your right foot until your left thigh is parallel with the ground, while your knee remains directly above the ankle. Place your fingertips on the wall. With the right heel lifted, rotate the right outer thigh down and broaden and lift the right hamstring to straighten the right leg.
Hold the lifted straightness of the back leg and rotate your pubic bone toward the wall. If possible, hold that position and extend your arms upwards, lengthening upwards also through the side chest and the crown of your head.
Hold for five breaths and repeat for the other side.
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