Release Low Back Tension with a Psoas Stretch

Tight hip flexors are a frequent culprit behind nagging lower back pain. One of the major players here is the psoas muscle, which connects from the lumbar spine (L1–L4) to the lesser trochanter of the femur (thigh bone). When this muscle shortens or becomes overly tight—often from long hours of sitting—it can pull the lumbar spine towards the femur. This causes the pelvis to tilt forward (anterior pelvic tilt), which adds stress to the lower spine and often leads to discomfort or pain in the lower back.

In our office we have a protocol for the psoas to release this muscle through mild stretching, compression, and muscle activation, but these stretches can be a great addition to what we do in the office.

Stretching the hip flexors—especially the psoas—is a key part of relieving that tension and restoring better posture and mobility.

How to Stretch Your Hip Flexors (Step-by-Step Options)

Lying Psoas Stretch Level 1

1. This one uses gravity to gently stretch the psoas without any pressure on the knees.

How to do it:

1. Lie on your back on a bed or workout bench

2. Pull the opposite knee toward your chest, keeping your low back in contact with the surface you're lying on. You can use a blanket placed under the sacrum to make this more comfortable.

3. Let the hanging leg relax downward while taking deep breaths—gravity will stretch the hip flexor and psoas on that side.

4. Hold for 30–60 seconds, then switch sides.

Lying Psoas Stretch Level 2 (Edge of Bed or Bench)

1. This one uses gravity to gently stretch the psoas without any pressure on the knees.

How to do it:

1. Lie on your back on a bed or workout bench with one leg hanging off the edge.

2. Pull the opposite knee toward your chest, keeping your low back in contact with the surface.

3. Let the hanging leg relax downward—gravity will stretch the hip flexor and psoas on that side.

4. Hold for 30–60 seconds, then switch sides.

Tip: For more intensity, let the hanging foot dangle further off the edge.

Tight hips can sneak up on you, especially if you sit for long periods during the day. Adding a simple psoas stretch to your routine can help ease back discomfort and improve your overall movement. Your spine (and hips) will thank you!