Why Hip Internal Rotation Might Be Key to Your Back Pain

Watch the video below to learn how hip internal rotation affects lower back health and how to improve it:

Understanding Hip Internal Rotation and Back Pain

If you experience lower back pain, the issue might not be in your back but in your hips. Hip internal rotation plays a critical role in how the pelvis and spine function together. Without sufficient mobility in this movement, the lower back often has to compensate, which can lead to discomfort and strain over time.

Hip internal rotation occurs when the femur rotates inward within the hip socket. Though it may look like the foot is moving outward, the actual motion in the hip joint is internal. This movement is necessary for proper gait mechanics, pelvis alignment, and overall spinal health.

Every step you take relies on hip internal rotation. When the heel strikes the ground, the hip must internally rotate to transition into the next phase of movement. If there is a restriction in this rotation, the body compensates by shifting the pelvis or twisting the lower back, which can contribute to misalignment, muscle imbalances, and pain.

How to Assess Your Hip Internal Rotation

Before improving hip mobility, it is useful to assess whether there is a restriction in your hip internal rotation.

1. Stand upright and place a stick vertically next to your outer foot.
2. Lift your knee to a 90-degree angle while keeping it aligned with the hip.
3. Without moving the rest of your body, attempt to bring your heel toward the stick.
4. If you can reach the stick while keeping your body stable, your hip mobility is likely sufficient.
5. If you struggle to reach the stick or notice a difference between sides, you may benefit from targeted mobility exercises.

Exercises to Improve Hip Internal Rotation

If your test revealed limited mobility, the following exercises can help improve hip internal rotation and reduce strain on the lower back.

Foam Roller Release for Hip Internal Rotation

This exercise focuses on releasing tight tissue in the lateral hip, which can restrict rotation.

1. Lie on your side with a foam roller positioned between the bony prominence of the outer hip and the upper pelvis.
2. Apply gentle pressure and hold for 20 to 30 seconds.
3. Slowly roll back and forth over a few centimeters.
4. Repeat on the other side if necessary.

After completing this release, reassess your hip rotation to see if mobility has improved.

‍Squat with Internal Rotation Activation

This movement strengthens and activates the muscles involved in internal rotation.

1. Place a foam roller between your thighs and lower into a squat.
2. While maintaining an upright torso, pull one knee slightly back to create an internal rotation movement.
3. Return to the starting position and repeat for 10 to 12 repetitions.
4. Perform the movement on the more restricted side, or on both sides if necessary.

Staggered Romanian Deadlift

This exercise integrates hip rotation into a full-body movement while reinforcing proper mechanics.

1. Stand in a staggered stance with the front foot positioned slightly ahead.
2. Hold a stick behind your back to maintain spinal alignment.
3. Hinge at the hips while keeping a slight bend in the knees.
4. Lower the torso while keeping the back straight, then return to standing.
5. Perform 10 to 12 repetitions, ensuring the movement remains controlled.

For increased difficulty, add a kettlebell or dumbbell once the movement pattern feels comfortable.

Why Improving Hip Internal Rotation Matters

Restricted hip internal rotation can contribute to poor movement patterns, uneven pelvis positioning, and increased stress on the lower back. By improving this movement, it becomes easier to maintain a neutral spine, reduce strain, and enhance overall mobility.

For those experiencing lower back discomfort, addressing hip internal rotation may be a key factor in long-term pain management. By consistently performing mobility exercises, it is possible to develop better hip function and reduce compensation patterns that lead to discomfort.

Additional Resources

For further reading on mobility and movement optimization, consider:

• Enhance Your Hip Mobility with These Exercises
• Stay Flexible: Essential Exercises for Busy Professionals
• Dynamic Morning Mobility Routines