When the hips don't move through their full range of motion, or lack the strength to control that movement, the lower back often has to compensate. Over time, that can increase the demands placed on the muscles, joints and discs of the lumbar spine. Improving hip mobility, restoring strength at the end ranges of movement, and addressing obvious left-to-right imbalances won't solve every case of back pain—but they can significantly reduce unnecessary strain on the lower back and provide a stronger foundation for pain-free movement. After completing physiotherapist Kelly Starrett's Movement & Mobility course last year, I've started placing a much greater emphasis on mobility assessments during an initial physical examination. Rather than just looking at where someone feels pain, I assess how well the spine, shoulders, hips, knees, and ankles move through the ranges of motion needed for everyday activities. One of the clearest examples of how mobility influences pain is the relationship between the hips and the lower back. A simple way to explore this is with the deep squat—that natural resting position many of us could comfortably drop into as toddlers while playing on the floor. As we get older, many of us lose the mobility needed to squat deeply, and when the hips can't move as they should, the lower back often has to compensate. Most people are lacking hip extensionOne of the themes Kelly Starrett comes back to time and time again is the importance of assessing hip extension. It's a fundamental movement that has a huge influence on how we walk, run, climb stairs and move through everyday life, yet it's surprisingly easy to overlook in clinical practice. Instead, many of us instinctively focus on the hamstrings. A common question is, "Can you touch your toes?" While the posterior chain—your hamstrings, calf muscles and Achilles tendon—is incredibly important, it only tells part of the story. Healthy movement depends on the hips having both a full range of motion and the strength to control that movement. When the hips can't move or generate force effectively, the body looks elsewhere to make up the difference. More often than not, it's the lower back that pays the price, with its muscles, joints and discs working harder to compensate for reduced hip mobility, poor core control or weakness through the legs. I'm very much a work in progress myself, and I've decided that's a good thing. It keeps me curious, keeps me learning, and reminds me what it feels like to work through stiffness and restrictions rather than expecting overnight results. For me, trying different styles of yoga has been one of the biggest eye-openers. It's amazing how quickly certain poses reveal the differences between my left and right sides, as well as where I'm moving well and where I'm definitely not! I've grown to genuinely enjoy it, and it's been really rewarding to see the slow, steady improvements over time. It's also a great reminder that progress doesn't happen overnight—consistency is what really makes the difference. Three simple ways to assess your hip mobility and strength.
The sequence begins with a forward fold, where you might notice tension through the hamstrings and calves—or even in the lower back if it has become stiff or restricted. As you move into the Warrior poses, the demand shifts towards strength and stability in the hips and legs. The flowing transitions between postures challenge the upper body too, requiring enough strength and control to lower through a press-up and push back into Downward Facing Dog. Depending on the style of vinyasa flow, you're also likely to discover how well your balance, coordination and body control hold up as you move from one posture to the next. Rather than isolating individual muscles or joints, a sun salutation provides a simple yet powerful snapshot of how your whole body moves and works together.
If you're keen to take a more active role in improving your movement, one of the best resources I've come across is Kelly Starrett's The Ready State Mobility Coach app. At the time of writing, it includes a seven-day free trial, making it easy to explore before committing. The app begins with a comprehensive movement assessment of around 14 simple tests. Each assessment is accompanied by a clear instructional video explaining exactly how to perform the movement and how to score yourself. In less than 20 minutes, you'll build a personalised picture of your mobility and movement quality across key areas of the body, including your shoulders, hips, spine and core. What really sets the app apart is what happens next. Based on your results, it creates an individualised mobility programme, giving you access to a huge library of guided exercises and rehabilitation videos that target your specific limitations. It's like having a movement coach in your pocket, helping you improve flexibility, build strength through your available range of motion, and move with greater confidence—all from home. Whether you're recovering from injury, trying to reduce aches and pains, or simply looking to move and perform better, it's a fantastic tool for taking ownership of your long-term mobility and perfect to be doing alongside Chiropractic treatment at Unwind. Functional Movement ScreeningAnother approach that has had a big influence on how I assess movement is the Functional Movement Screen (FMS), developed by Gray Cook and Dr. Lee Burton. Although I haven't completed the formal FMS certification ( - yet, watch this space), I regularly use its principles and many of its seven fundamental movement tests as part of my assessments. I find they provide a practical, evidence-informed way of understanding how the body moves as a whole, rather than focusing on individual muscles or isolated joints. The FMS assesses seven fundamental movement patterns that underpin everyday activities and sport. Each movement is scored from 0 to 3, providing a simple snapshot of your mobility, stability and movement control. A score of 3 means you can perform the movement well, 2 suggests you can complete it but with some compensation, and 1 indicates you're unable to perform the movement correctly. The aim isn't to chase perfect scores—it's to identify where your body could move more efficiently and where targeted exercises may help. If you've been to see me for an initial assessment, you'll probably recognise some of these tests. You'll also remember me announcing your score: "That's a 2 out of 3," or, even better, "Ooh, that's a 3 out of 3!" Those scores aren't about passing or failing—they simply give us a clearer picture of how your body moves, helping to guide treatment and build an exercise programme that's tailored to you. Practitioners use specifically made tools during testing however I'm sure it's possible to improvise with household items in order to get an overview of how well your movment and mobility score. The bottom lineIf you've been dealing with aches and pains that start in your lower back and spread around your pelvis, hips, legs, or even into your lower abdomen, it may not just be your back that's to blame.
If you've also noticed that simple movements—like bending down to pick something up from the floor or lifting your leg to put your socks on in the morning—have become more difficult than they were a few years ago, restricted hip mobility could be playing a significant role in your discomfort. If you're ready to move more freely, reduce your back or hip pain, and find out what's really contributing to your symptoms, I'd be happy to help. Give me a call or send me an email to book an appointment, and let's work together to get you moving comfortably again. Comments are closed.
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