“My back’s killing me.” It’s one of the most common complaints I hear from men, whether in a clinic or during rehab. But often, the back isn’t the real issue.The problem often starts lower down, usually with the pelvis, hips, or another area not functioning correctly. When that happens, the back picks up the slack, and that’s when the pain starts to creep in.
Why the Hips Matter
Your hips play a central role in how you move. If they’re stiff, weak, or imbalanced, the lower back steps in to compensate for the imbalance. Overwork can lead to tightness, fatigue, and pain.
How Movement Patterns Change Over Time
- In younger years, movement is more varied, but prolonged sitting starts to sneak in.
- In your 30s to 50s, life gets busy, warm-ups get shorter, and mobility takes a hit.
- In later life, movement shrinks. The pelvis stiffens. The hips stop rotating. And suddenly, everything hurts.
Signs Your Hips May Be Involved
- Hips feel stiff after sitting
- Bending, twisting, or turning gets harder
- Your back hurts more after standing or driving
Three Common Hip and Back Patterns
- Hips that get stuck: Long hours at a desk shorten the front of the hips. That shifts your pelvis, overworks your back, and messes with how you stand and move.
- A body that’s too still: It’s not just about being strong. It’s about variety. Repeating the same patterns day in and day out limits mobility. The back ends up complaining on behalf of everything else.
- Slight imbalances that stack up: Favouring one leg, skipping warm-ups, and avoiding specific movements. These habits build tension over time.
What Can Help
- Hip mobility drills like deep squats supported lunges, or hip rotations
- Whole-body strength training, not just crunches or core work
- Manual therapy like osteopathy or massage to release tension and guide better movement
- Consistency over intensity you don’t have to change everything at once
Final Thoughts
If your back always feels tight, the real issue might be further down. The body works as a team. When one area slackens, another tends to overcompensate. Improving your hip mobility can relieve pressure on your back and help your entire system feel more balanced.
That wraps up this mini-series: All About Men on Stress, Strength, and Joint Stiffness
How the Body Shows What Men Don’t Say
