Lower back pain is one of the most common musculoskeletal complaints. When pain develops, it is natural to focus on the area that hurts. However, the lower back does not work independently. The spine, pelvis, hips, and legs all work together to support movement and stability.
Looking beyond the location of the pain can provide a broader understanding of how the body is moving and whether limitations in other areas may be contributing to the way someone moves.
How the Hips and Legs Can Affect the Lower Back
The body functions as a connected kinetic chain, meaning that movement at one part of the body can influence movement in another. The hips, pelvis, and spine work together during everyday activities such as walking, bending, standing, and lifting.
When mobility is limited in one area, another area may compensate to complete the movement. For example, limited hip mobility may cause the lower back to move more than necessary during certain activities.
This does not mean that limited mobility is automatically the cause of lower back pain. Back pain can have many different causes, which is why an individualized assessment is important.
What Happens When You Lift Your Legs?
One movement that can provide information about mobility is observing what happens to the pelvis when the legs are lifted while lying on a table.
If the legs are raised and the buttocks noticeably lift from the table, it may indicate that certain muscles or joints are limiting the movement. The hips, quadriceps, hip flexors, pelvis, and lumbar spine can all contribute to this movement.
This observation alone cannot diagnose the cause of back pain. Instead, it can be one part of a broader movement assessment.
How Tight Quadriceps Can Affect Movement
The quadriceps are a group of muscles located at the front of the thigh. One of the quadriceps muscles, the rectus femoris, crosses both the knee and hip joints and can influence hip movement.
When the muscles around the front of the thigh and hip are tight, hip extension may feel restricted. This can influence how the pelvis moves during certain activities and may cause other areas to compensate.
A simple standing quadriceps stretch can be used to work on flexibility. Stand near a stable surface for balance, bend one knee, and bring the heel toward the glutes. Hold the ankle or foot and gently move the leg backward while keeping the movement controlled.
You should feel a gentle stretch through the front of the thigh. Avoid bouncing or forcing the stretch, and maintain comfortable breathing throughout the movement.
Stretching should not cause sharp or worsening pain. If it does, stop the exercise and seek appropriate professional guidance.
Why Hip Mobility Matters
The hips are designed to provide a significant amount of movement while the surrounding muscles help stabilize the pelvis. When hip mobility is limited, the body may rely on other areas to help complete a movement.
Improving mobility, strengthening appropriate muscles, and addressing movement patterns may be part of a broader approach to managing lower back discomfort for some individuals.
However, there is no single stretch or exercise that works for every person. The appropriate approach depends on the individual’s symptoms, mobility, strength, activity level, and overall health.
The Spine Is Part of the Kinetic Chain
The spine also plays an important role in movement. The thoracic spine, lumbar spine, pelvis, and hips work together when the body bends, rotates, and stabilizes itself.
For example, limited movement in the thoracic spine may influence how a person compensates during rotational movements. This is why a movement assessment may involve examining several areas of the body rather than focusing exclusively on the location where pain is felt.
Understanding how different regions interact can provide a more complete picture of someone’s movement.
Where Chiropractic Care May Fit In
Chiropractic care may include an assessment of spinal and joint movement and, when appropriate, manual techniques such as chiropractic adjustments.
An adjustment does not necessarily have to involve a large or forceful movement. Different techniques can be used depending on the individual’s anatomy, comfort level, and clinical assessment.
Chiropractic adjustments are also not the only approach that may be considered for lower back pain. Depending on the individual, care may include mobility exercises, strengthening, activity modification, education, or other appropriate treatments.
The goal should be to develop an approach that is appropriate for the individual rather than assuming that the same treatment will work for everyone.
Don’t Just Focus on Where It Hurts
When someone has lower back pain, it can be helpful to look at more than the location of the discomfort. The hips, pelvis, quadriceps, hip flexors, thoracic spine, and lower body can all contribute to how the body moves.
A comprehensive assessment can help identify areas where mobility, strength, coordination, or movement patterns may need attention.
Instead of only asking, “Where does it hurt?” it can also be useful to ask, “How is the rest of the body moving?”
When Should You Have Lower Back Pain Evaluated?
Lower back pain can have many different causes, and some conditions require professional evaluation.
Consider seeking medical attention if your pain is severe, persistent, worsening, or accompanied by symptoms such as significant weakness, numbness, tingling, changes in bladder or bowel function, fever, unexplained weight loss, or other concerning symptoms.
A qualified healthcare professional can evaluate your symptoms and determine whether additional testing or treatment is appropriate.
The Bottom Line
Your lower back does not work alone. The spine, pelvis, hips, and legs all contribute to movement and stability, and limitations in one area can influence how other parts of the body move.
Looking at the entire kinetic chain can provide useful information when evaluating movement and developing an individualized approach to lower back discomfort.
If you are experiencing lower back pain, don’t only focus on where it hurts. Consider how your hips, pelvis, spine, and legs are moving together.
Disclaimer: This article is provided for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. It should not replace an individualized evaluation or advice from a qualified healthcare professional. Exercises, stretches, and manual techniques may not be appropriate for everyone. Individual results may vary.