Hip Mobility Drills to Relieve Low Back Pain | Physical Therapy Tips
- contactaapt
- Aug 10
- 3 min read
Low Back Pain: Why It Happens and How Physical Therapy Can Help
Low back pain is one of the leading reasons people seek physical therapy—and it’s no surprise. It can interfere with sleep, limit your daily movement, and linger for weeks or months without a clear cause. At Athletic Advantage Physical Therapy, we often see patients with non-specific low back pain—the kind where there’s no obvious injury like a herniated disc or muscle tear, just a persistent ache or stiffness.
The good news? If your pain is mild, isn’t radiating down your legs, and didn’t result from a major accident, you may just need a targeted mobility reset.
At our clinic, we specialize in The Reset Method™, a proven approach to improving movement, flexibility, and performance. Below are three hip mobility drills you can do at home to help restore movement and relieve the stiffness that often contributes to low back discomfort.
What Is Non-Specific Low Back Pain?
Non-specific low back pain refers to discomfort or stiffness in the lumbar spine that can’t be traced to a clear diagnosis. It often develops after prolonged sitting, standing, or lifting—without a single triggering incident.
Surprisingly, the cause isn’t always the back itself. Restrictions in the hips or pelvis can force your lower back to work harder, leading to strain. That’s why our therapists focus on resetting the whole movement system—so your back does less compensating and you move more freely.
We Treat the Cause, Not Just the Symptoms
At Athletic Advantage Physical Therapy, we do more than stretch and strengthen. Our movement-first philosophy focuses on getting to the root cause of your pain—often found in your hips, pelvis, or posture. Our team of experts will guide you through a customized plan using The Reset Method™, so you can get back to the activities you love without pain holding you back.
3 Hip Mobility Drills to Relieve Low Back Pain
1. Reset Your Posterior Chain
(Standing Toe Touch Progression)This drill improves flexibility through your hamstrings, glutes, and lower back—areas that are often tight in people with low back pain.
How to do it:
Stand tall, feet flat, and reach toward your toes—5 reps.
Elevate your heels (use a towel or slant board) and repeat 5 reps.
Elevate your toes and perform 5 reps.
Reassess—did your reach improve?
2. Straight Leg Raise Stretch
(Hamstring Mobility)Tight hamstrings can tilt your pelvis and put stress on your lower back. This stretch helps assess and improve flexibility.
How to do it:
Lie on your back with one leg straight and the other raised toward the ceiling.
Use a doorway, resistance band, or yoga strap to hold the leg in place.
Keep your knee straight and toes pointed upward.
Hold for 30 seconds per side, repeat 2 rounds.
💡 Pro Tip: Engage your quads to deepen the stretch and build strength in your end range.
3. Couch Stretch or Quad Stretch
(Hip Flexor Release)Tight hip flexors can pull your pelvis forward, increasing stress on your lower back. This stretch helps open the front of your hips—especially important if you sit for long hours.
How to do it:
Place your back foot on a couch, bench, or wall behind you.
Keep your front shin vertical and chest tall.
Avoid arching your back.
Hold for 30 seconds per side, 2–3 rounds.
✅ A staple in our Reset Method™ mobility flows.
Watch the full Hip Mobility Series on YouTube
When to See a Physical Therapist
If your back pain is shooting down your leg, causing numbness or weakness, or interfering with sleep or daily life—don’t wait. Schedule a visit with one of our licensed professionals to relieve low back pain. But if you're experiencing mild, nagging tightness or discomfort, these drills may be exactly what you need to feel better and move more freely.
Ready for a Reset?
Don’t guess your way through low back pain. We’ll walk you through it.
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