Here at Atlantic Spine Clinic we often talk to our patients about the Hip Flexor. Patients who experience back pain, knee pain, and hip stiffness, tight hip flexors and their surrounding muscles and fascia are often the cause.
Hip Flexors are made up of several major muscles that produce hip flexion (an example: bringing your knee up to your ribs). The major muscles that help flex your hip are called the iliopsoas. This includes the psoas major, psoas minor and iliacus. This muscle group attaches in the back, lumbar spine, to the greater trochanter of the femur (thigh bone).
These muscles not only flex the hip but also eccentrically extend the hip. The hip flexors are also part of the anterior fascia chain which “links” with various muscles in the front part of your body to aid in movement and maintain posture.
Some of you may be experiencing back pain. This could be because your hip flexors are too tight. When this muscle group is tight, they place stress at the muscles origins in the lumbar spine causing increased neural stimulation. Because these muscles are working overtime, it causes other muscles such as your stabilizers in your spine and deep abdominal muscles that maintain your posture to weaken. Strengthen your core muscles and sit less to alleviate tight hip flexors and back pain and stiffness. Now for some of us, our jobs are sitting at a desk. No problem! Take a break every 15 to 20 minutes and stretch and walk for a few minutes before returning to work. Instead of emailing someone down the hall, walk to their office and tell them in person. While talking on the phone, stand up. These are just some simple things you can do to help alleviate the pain.
For more tips and exercises, give us a call or drop in! We are always here to answer any questions you may have regarding hip flexors or anything else that may be causing your pain.