A major hip flexor muscle, the psoas, not only draws the thigh toward the abdomen, but is also attached to the five lowest vertebrae of the spine. When the psoas shortens and tightens from activities like running, sitting, cycling, or even sleeping in a tight fetal position, it can pull on the vertebrae, creating a sensation of tightness in the low back. The good news is that stretching out the hip flexors can alleviate a lot of lower back pain. Once you are warmed up, and after every workout, you should stretch your psoas.
Lunge With Reach and Twist
- From your runner's lunge, place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for 10 to 15 seconds.
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold this position for 10 to 15 seconds.
- Repeat this sequence on the other side.
Image Source: POPSUGAR Photography / Kyle Hartman