Is Your Hip Mobility Destroying Your Back and Knees? Here’s How to Fix It!

Is Your Hip Mobility Destroying Your Back and Knees? Here’s How to Fix It!

If you’re like many of my clients, you’ve probably experienced tight hips, back pain, or knee discomfort—maybe even all three. And guess what? Your hips might be the root cause of it all. In fact, if you’re sitting more than 8 hours a day, which 1 in 4 Canadians are guilty of, you’re setting yourself up for serious long-term joint damage​.

Here at DhattFit, I see this every day. Clients come in complaining of back issues, knee pain, or stiffness, but after a few assessments, we often trace the problem back to their hips. Your hips are the powerhouse of your body. If they aren’t functioning properly, everything else starts compensating, which leads to chronic pain.

Why Hip Mobility Matters

Your hips are designed for movement, yet most of us are living far too sedentary. Sitting for long periods tightens up the hip flexors and weakens your glutes. This imbalance leads to poor posture, back pain, and—believe it or not—knee injuries. What people don’t realize is that every extra pound of body weight puts 4-6 pounds of pressure on your hips​. So even minor weight gain makes a significant impact on your joint health.

Most people think they can fix the issue by strengthening their back or knees directly. That’s a huge mistake. You need to address the source of the problem: hip mobility and stability.

How to Tell If Your Hips Are Causing Your Back Pain

At DhattFit, we use functional movement screening to assess your hip mobility and its impact on the rest of your body. A common red flag is when clients can’t perform a deep squat or touch their toes. When your hips are tight, your body compensates by putting more stress on your back and knees.

If you’re wondering whether your hip mobility might be contributing to your pain, try this: stand up, hinge at your hips, and see if your back rounds before your hips move. If it does, that’s a sign you’re relying too much on your back and not enough on your hips.

Fixing the Problem: Hip Mobility Exercises

To combat tight hips and save your back, I recommend incorporating mobility drills and functional exercises into your routine. Here are some of my top go-to exercises that can drastically improve hip mobility and stability, which will ultimately protect your back and knees:

1. Hip Flexor Stretch

If you’re sitting all day, this is a must. The hip flexor stretch opens up the front of your hip and counteracts the damage done by prolonged sitting. Hold each stretch for 30 seconds on each side to really open up those tight areas.

2. Single-Leg Deadlift

This is one of the best exercises to not only build strength in your hips but also improve balance and stability. By training your body to move in a functional pattern, you’ll reduce the strain on your back and knees, and enhance hip stability.

3. Half Kneeling Chop

The half kneeling chop is a fantastic functional movement that not only strengthens your hips but also improves rotational stability through your core. By stabilizing the hips and performing a chopping motion, you enhance coordination and prevent lower back injuries during everyday movements. This exercise mimics the functional tasks you do in daily life, making it extremely effective for overall mobility.

4. Glute Bridges

Weak glutes are often the culprit behind poor hip mobility. Strengthening your glutes with glute bridges will improve your posture, enhance hip extension, and reduce the risk of injury in both your lower back and knees.

The Consequences of Ignoring Your Hips

When you don’t address poor hip mobility, it’s not a matter of if you’ll get injured, but when. You’ll compensate by overusing other muscles, which leads to things like lower back pain, knee pain, or even conditions like plantar fasciitis.

But here’s the kicker: many people don’t even know their hips are the problem. It’s not until they come in for a functional movement screen at DhattFit that we uncover the root issue. By fixing your hips, you can often eliminate the back pain, knee discomfort, or even neck stiffness that you’ve been struggling with for years.

Take Action Today!

Stop waiting for your hips to lock up completely or for your back to give out. Get ahead of the problem and start improving your mobility today. At DhattFit, we specialize in functional movement, and we can help you fix the root cause of your pain, not just mask the symptoms.

Are you ready to take control of your mobility and eliminate back and knee pain for good? Book a free movement assessment today, and let’s get started on fixing your hips—and the rest of your body!

Ready to reclaim your mobility? Visit DhattFit to book your assessment now and start living pain-free!