Tight hips aren’t always the culprit behind lower back discomfort or stiffness after long periods of sitting. Consultant osteopath Fatema Contractor, Director at The Health Suite in Leicester, explains that tight glutes are often the hidden cause. “The glute muscles support the pelvis and link strongly to the hips,” she says. “Keeping them strong and prioritising stretching is essential, especially if you spend long hours seated or are active with running or other exercise.”
Contractor recommends glute-focused stretches over traditional hip stretches like frog stretches or lunges. “Activating and stretching the glutes stabilises the pelvis and hip joints, reduces strain on surrounding muscles, and improves mobility,” she adds.
Top glute stretches to try:
- Glute bridge: Lie on your back, knees bent, feet flat. Lift your hips to engage your glutes.
- Seated figure-four stretch: Cross one ankle over the opposite knee, hinge forward to deepen the stretch.
- Pigeon pose: Opens the hips and targets the glutes simultaneously.
- Standing glute stretch: Pull one ankle toward your glutes while standing, keeping knees aligned.
- Supine twist: Engages glutes and lower back to release tension.
“Incorporating these simple movements into your routine can relieve tight hips, ease lower back discomfort, and improve overall mobility,” Contractor explains. “You don’t need to wait until stiffness or pain sets in — start gently and build consistency for long-term benefits.”
Read more: Woman & Home Glute Stretches