Rapidly Relieve Back Pain Related to Tight Hips

Back pain is one of the most common musculoskeletal issues in the world, affecting up to 80% of adults at some point in their lives (WHO, 2023). Back pain can be significantly exacerbated by the extended hours we spend sitting particularly for those that work office jobs.  While the causes vary, one often-overlooked contributor is tight hamstrings and hip flexors, which can tilt the pelvis forward or backward and place excessive strain on the lumbar spine. Tight hamstrings restrict hip mobility, forcing the lower back to compensate during bending and lifting, while tight hip flexors pull the pelvis into forward tilt, increasing spinal compression and discomfort.

Regularly combining Strexi-assisted active end-range PNF-style stretching with traditional flexibility work and myofascial release will help to rebalance pelvic alignment, reduce lower back strain, and restore natural movement—addressing both the symptoms and root cause of chronic back pain.

The following is a program that can be performed 2 x per week to reduce back pain related to tightness and undo a week sitting in the office.

Strexi Back Pain Relief Program

Frequency: 2× per week
Structure: Foam Roll → Strexi session + Traditional Stretches → Movement & Breathing

🔹 Foam Rolling (5 minutes)(Recommended for Best Results) - Loosen fascia and improve blood flow

1. Piriformis Roll (Round Roller) – 1min each leg
2. Hip Flexor Roll (Round Roller) – 1min each leg
3. Lower Back Roll (Peanut Roller)(Consult Your DR if Potential Vertebrae/Disc Issues) – 1min

🔹 Stretch (10min) - Mobilize spine and open hips

• Perform 2 Rounds as a Circuit – Measure out your stride Length and set safety as per “Basic Instruction”.
  
  As you proceed through this workout lengthen safety with each change of leg. The stretch should feel like a 6 out of 10 pain scale. No need to push hard the range will improve passively with this proprio-neuro facilitation (PNF) style stretching.
  
  Selected appropriate number of assistance bands that you can glide out to stretch position without physically having to push your leg out to reach full range but also so that it is not too difficult to bring legs back together.
• Perform 2 Rounds
• In each position perform 2 reps with 10s holds at stretch point resting stretch on safety.
• Strexi Assisted Hamstring Stretch (PNF) (Left Heel-On)
• Strexi Assisted Hip Flexor Stretch (PNF) (Left Toes-On)
• Strexi Assisted Adductor Stretch (PNF) (Left Midfoot-On)
• REPEAT WITH RIGHT LEG
• Pretzel Stretch – 1min each side
• Pigeon Stretch – 1min each side
• Couch Stretch – 1min each side
• QL Stretch – 1min each side

REPEAT CIRCUIT

🔹 Core Activation & Cooldown (4min) - Reinforce neutral pelvic position & relax lumbar muscles and restore alignment

• Bird Dog – 2 sets of 12 reps
• Diaphragmatic Breathing in Supine – 3 sets of 5 slow breaths