The hip flexors, primarily the iliacus and psoas, are powerful muscles that originate along the spine and attach to the femur (thigh bone). Their main action is to flex the hip — bringing the thigh closer to the abdomen, like in the movement of a squat.

What many people don’t realize is how deeply the lower body influences the health and function of the lower back. The psoas, for example, attaches directly to the lumbar spine, forming a strong physical and functional bridge between the legs and the back. When these muscles become tight, weak, or imbalanced, they can pull on the lumbar spine, contributing to discomfort, tension, and poor posture.

It’s common to feel tightness in the front of the hips and immediately want to stretch. While stretching can feel relieving, excessive lengthening without stability can actually reduce lower back support. Stability is just as essential as flexibility — especially for muscles like the hip flexors that play a dual role in movement and spinal alignment.

So how do we find balance?
In yoga poses such as Low Lunge (Anjaneyasana) or Crescent Moon (Ashta Chandrasana), try isometrically engaging the hip flexors even as they lengthen. This mindful activation helps to rebuild strength while improving mobility, rather than simply stretching passively.

Think of this approach as rebuilding, strengthening, and lengthening all at once — a powerful way to relieve that deep front-hip tightness while supporting long-term lower back stability.