Hip flexor stretching hurts my lower back

If you feel pain in your lower back during a hip flexor stretch, you’re not alone—and you’re not doing anything “wrong.” But you probably need to make a few key adjustments to protect your spine and get more out of the stretch.

Try the following:

1. Dial back the intensity of the stretch

   Don’t push as far forward. You want to feel the stretch in the front of your hip or thigh, not your lower back.

   If you go too deep, you may slip into an anterior pelvic tilt and excessive lumbar extension (lordosis)—which is a common reason people feel pain in this position.

2. Engage your abs and gently tuck your tailbone

   There's no single rule for how much to tuck or brace—it varies by person.

   Try gently drawing your belly button in or thinking about “zipping up” your core to make your spine feel more supported.

   The goal is to create a stable and safe feeling in your low back.

   Adjust your elevation

   • If you're doing a standing hip flexor stretch, try placing your front foot on a low step or stool. This can shift your position and help the stretch feel more targeted and less threatening.
   • If you're doing a kneeling hip flexor or quad stretch, try placing a pad or folded towel under your back knee. Elevating the knee slightly can reduce discomfort and help you get into a better position.

These tweaks often make a big difference in both comfort and effectiveness.

Listen to your body, and adjust as needed—there’s no one “perfect” way to stretch. The right version is the one that helps you feel the muscle working without aggravating your back.