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The Ultimate Back Pain Relief Tips Blog

Sciatica Stretches Tip #9 - Hip Flexor Stretch

Posted by Illinois Back Institute on Thu, May 28, 2015 @ 05:19 PM

sciatica_stretch9cNOTE: Please Read The Disclaimer at the bottom of this page BEFORE performing any stretches!

Our Sciatica Stretch number 9 is called the Hip Flexor Stretch! The hip flexor is made up of two muscles called the illiacus and psoas muscles, and these two collectively are called the iliopsoas muscle. These muscles are attached to the lumbar spine and pelvis. Prolonged sitting increases the tightness in the hip flexor muscles, and if those muscles are tight it will alter body mechanics and posture which can affect your sciatica pain. Therefore, increased flexibility of the iliopsoas muscle is extremely important in order to decrease the severity of sciatica and lower back pain symptoms.

To perform these stretches at home, you will need two sturdy equal sized chairs and some open space.

How to do the Hip Flexor Stretch at home:

  • Put one chair on your right side with the back of the chair closest to you, and the other chair in front of you with the back furthest away.
  • Stand upright with your hand on the chair beside you. The chair is there to help you keep your balance during stretches.
  • Lift up your left leg and place your foot on the chair in front of you, making sure to keep your foot flat on the chair.
  • Lunge forward slowly by bending your left leg. Keep your chest high and lean your whole body forward.
  • Straighten your hip on the right side by pushing your hips forward. Lean backwards a little bit to feel a greater stretch when lunging. The stretch should be felt in the right upper thigh.
  • Hold the stretch for about 20 seconds and release. Repeat 3 times, then switch legs and repeat the stretch on the other leg.


You should feel the stretch in both the hip flexor muscles and the calf muscle of the leg being stretched. Often mobility becomes limited when you are suffering with back pain and a decrease in hip flexibility. Everyday activities like getting in and out of your car, getting out of bed, or even getting up from a sitting position become very difficult to do. The hip flexor stretch will improve your hip mobility, making everyday activities easier to perform, while also helping to decrease your sciatica symptoms.

People often do these stretches incorrectly. To watch the video of Dr. Amy explain and perform the hip flexor stretch, sign up for our tips by clicking the link in the headline below:

The 10 Best Sciatica Stretches with Tips and Videos!

Studies show that you can ease 60% of your sciatica pain by following these simple daily stretches.


By signing up for our free email series, you will receive ten tips from Dr. Amy (Doctor of Physical Therapy) that help you maintain a healthy back. Each tip is equipped with an educational video that teaches you how to perform the tip correctly.

In the Sciatica Stretches Emails You Will Learn:

  • “What to do” and “what NOT to do” when it comes to stretching your sciatica! Dr. Amy shows how we do the sciatica stretches at our clinics but also shows how they can be done at home.
  • You will learn simple solutions that will help ease your sciatica pain.
  • How to do daily tasks the right way so you don't make your sciatica worse.

The insight and value of these tips are beneficial to people who have existing sciatica pain and would like to prevent further damage. The Illinois Back Institute is dedicated to educating people. These tips allow us to help you one email at a time! Click on the headline above or the link below to sign up!

New Call-to-ActionDisclaimer: The content on this web site is for information purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without Illinois Back Institute permission. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.