How To Prevent Low Back Disc Herniations (Part 2: Hip Flexion)

Read Time: ~3 minutes
Time to perform exercises: ~9 minutes

Hey there!

This week, we’re on part 2 of our mini-series about preventing low back disc herniations. Last week we talked about lumbar flexion (you can see that issue here) and this week we’re shifting focus to an area that often causes trouble without you realizing it: hip flexion.

We’ll walk through:

• Why limited hip motion puts your spine at risk
  

• A simple test you can try at home
  

• Quick daily exercises you can use to improve hip function and reduce spinal stress

Heads up: Don’t skip the PS section at the bottom. I’ve included helpful links on disc health, nutrition, and supplements.

Let’s get into it.

Why Hip Flexion Matters

There are two ways to check hip flexion:

• Knee bent (pulling your knee to your chest)
  

• Knee straight (lifting your leg while lying flat)
  

We’re focusing on the knee staight version this week because that one causes more problems for your discs.

The knee straight version checks the shape and strength of your hip, but it also checks the length of your hamstrings. Your hamstrings can become shortened from sitting too much, weakness, or previous injuries.

When they become short this decreases your ability to flex your hip and causes your low back to compensate with regular movements like walking or bending over.

This is one of the most common causes of disc herniations. Keeping your hip flexion and hamstrings in check can greatly reduce your chances of a disc herniation in the future.

So let’s look at how you can check this at home.

Self-assessment:

How to Perform the Test:

1. Lie flat on your back with both legs straight
   

2. Slowly lift one leg up while keeping your knee fully straight
   

3. Keep the other leg flat on the floor
   

What to look for:

• Can you raise your leg to at least 90° without straining? (Mine needs some work 😆)
  

• Does your opposite leg stay flat on the floor?
  

• Do you feel a smooth lift, or does your low back arch or shift to help?
  

• Any sharp pull or tightness in the hamstring or low back?
  

If you can’t get close to 90°, or if your back compensates to help the leg move—your hip flexion is restricted.

That means your spine is likely doing more work than it should, which can eventually cause a disc herniation. Here’s how you can fix it. 

Note: These exercises help to maintain your mobility even if you pass this test.

Daily at-home exercises:

These exercises help improve knee-straight hip flexion and decrease mild low back pain.

Click the name of the exercise to see videos of me performing the exercises.

Note: These are not rehab exercises for an active disc herniation. If you think you may have one, please reach out and I’ll guide you. 

Mobility: 🎥 Doorway Hamstring Stretch (4 sets of 30 seconds per side)

• Lie on your back next to a doorway or wall

• Place one leg straight up on the wall, keeping the other flat on the floor through the doorway

• Keep your hips flat and your raised knee straight

• Slide closer to the wall until you feel a stretch in your hamstring

• Breathe and hold

What this does: Improves hamstring and posterior chain flexibility, which helps take stress off the low back. I like this version because you can relax into it more, the back doesn’t compensate, and getting your butt all the way to the wall is 90° of hip flexion.

Stability: 🎥 Hip Hinge (3 sets of 10 reps)

• Stand tall, feet shoulder-width apart

• Place hands on your chest and bend over while keeping your spine straight and bending only at the hips.

  • A good cue for this is try to point your butt to the top corner of the room.

• Come back up using your glutes

What this does: Trains your body to move from the hips instead of the spine—key for reducing disc stress during bending.

Tissue Quality: 🎥 Hamstring Lacrosse Ball Release (4 spots per side, 30 sec each)

• Sit on a hard chair and place a lacrosse ball under your hamstring

• Gently roll around until you find a tender spot

• Stay on that spot until the pain decreases (or 30 seconds)

• Repeat

What this does: Releases mechanical tension in the hamstrings, allowing for better leg lift without overloading your low back.

Do you need a lacrosse ball? Check out my recommended products page here.

Need a Modified Version?

If any of these feel painful, awkward, impossible, or too easy—just reply to this email with “Hip Flexion Exercises”, and I’ll send you a custom set that fits your body better.

I want this to be as helpful as possible, so if there’s anything else you want in future newsletters please let me know by responding to this email.

Keep an eye out for next week’s email where we’ll look at how the mid back affects your discs.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.