Fix stiff hips and reduce lower-back pain with this one mobility move

Sitting too much or doing too much intense exercise can lead to stiff hips, which causes the pelvis to tilt forward, altering your posture which in turn can lead to lower back pain. If this sounds familiar, then you need to try NASM-certified trainer Art Mirzakhani's mobility move to relieve some tension.

In an Instagram Reel where Mirzakhani demonstrates the exercise, he tells his 34,600 followers that "strengthening and stretching the hip flexors can increase flexibility, allowing for better range of motion in various movements and reducing the risk of injury. Focus on strengthening your hips rather than just stretching if you're struggling with pain."

Be warned, Mirzakhani makes this move look easier than it is and when I tried to do it, I discovered that it's best to do it barefoot—wearing socks meant my foot kept slipping down the wall. Finding my balance took a few attempts but with practice, I managed to get the right form so it’s worth persevering. Scroll down to see how to do it.

How to do Art Mirzakhani’s hip flexor exercise

How tight hips can contribute to back pain

Weak muscles are often the first to feel tight because they simply can’t support the load placed on them. And when the hip flexors are stiff, the pelvis rotates forward causing poor posture and an excessive arch in the lower back.

Another reason why you might have back problems when your hips are tight is because this can compress the sciatic nerve (the big nerve that plays a role in moving your legs and runs from the back to your feet).

Not only do tight hips feel uncomfortable, they limit mobility and can increase the risk of injury. The good news is that hip-strengthening exercises can help reduce and prevent lower-back pain.