Hips and Lower Back Pain

by | May 10, 2021

Hips and Lower Back Pain.

Learn about techniques you can do at home to release tight muscles of the hip, specifically the glutes, piriformis, the deep hip rotators and of course iliacus.

New: Live Streamed

Back Pain Liberation System™

Training Sessions

Learn at home with former chronic back pain sufferer

and host of the Back Pain Liberation Podcast

Iain Portrait

Iain Barker

Click the play button to listen to this episode now

According to physical therapist and author of Tight Hip, Twisted Core: The Key To Unresolved Pain, Christine Koth:


“When the iliacus and the psoas are tight, they play tug of war with the back of the hip.

So that’s the glutes, the piriformis, the deep hip rotators and those muscles have chosen to also contract oftentimes as a result of iliacus and psoas being tight.

So we want to release, not just the front, but also release the secondary effect of that which is tightness in the back.

Really using a ball to put prolonged pressure on the muscles that are to the side of your tailbone will help with that.”

Low Back Pain Exercises to Avoid

We also cover the types of exercise you want to avoid if you have back pain and tight hip flexors, such as deep lunges and deep squats among others.


Today’s Guest

Long time physical therapist and author of

Tight Hip, Twisted Core: The Key To Unresolved Pain

Christine Koth

Christine Koth Portrait
Subscribe to the Back Pain Liberation Podcast
Listen on Apple Podcasts
Podcast available on Stitcher
Listen on Apple Podcasts
Listen on Apple Podcasts
Listen on Apple Podcasts

Yoga and Back Pain

You will learn the serious problem with Yoga and the way it is taught these days, in the Western world, and how to make sure that if you do practice Yoga, you do it in a way that helps your back pain rather than puts you at risk of injury.

More Episodes

of the Back Pain Liberation Podcast

Anxiety and Back Pain [Book Giveaway]

Anxiety and Back Pain. How to improve your emotional state. Gut health, chronic pain and depression – Heather Pearsons go-to recipe. Book Giveaway | BPL29

Hips and Lower Back Pain

Learn techniques to release tight hips and ease lower back pain. Exercises to avoid with tight hip flexors | BPL43 Podcast show notes

Taming Chronic Pain with Amy Orr [Book Giveaway]

Find out how to tame chronic pain for a more enjoyable life with Amy Orr | Podcast BPL 38 [Book Giveaway]

BPL22: Can a Rib out of Place Cause Back Pain?

Can a rib out of place cause back pain? Listen to Vienna Dunham Schmidt explain release of tight muscles around the ribs. Podcast show notes.

BPL11: Should I Go to the Doctor for Back Pain

Should I go to the doctor for back pain? Should we treat back pain as a medical problem, to be dealt with by medical professionals? Alternatively, should we try to tackle the problem ourselves? Avoid frustration by having a more concrete idea of what your doctor can actually do for you.

Causes of Chronic Back Pain [Book Giveaway]

Learn what causes chronic back pain and why it needs to be treated differently to acute pain conditions with Dr. David Hanscom| BPL37 Podcast show notes

BPL3: Myofascial Release Exercises with Chris Kidawski

Find out how to end back pain forever, second half of the podcast interview with Chris Kidawski. In his new book he explains his myofascial release process.

Natural Vagus Nerve Stimulation

How to stimulate your vagus nerve naturally, Instant relaxation. With practice develop better vagal tone and greater resilience to stress and chronic pain | Podcast BPL32

Spine Surgery [Don’t Make a Terrible Mistake]

Learn why spine surgery is not appropriate for the vast majority of people with back pain and find out what you should be doing instead. | BPL36 Podcast show notes

Muscle Knots with Christine Koth

Learn what muscle knots are & the best way to treat tight muscles. Pregnancy back pain and hypermobility. How to test for anterior pelvic tilt | BPL42

About Me

Iain Portrait


Hi, I’m Iain Barker creator of Back Pain Liberation.

I got back pain young and it got worse over time. Like many others in this situation, I saw plenty of doctors and therapists – all to no avail.

In the end self-help worked best – it often does for bad backs. Now I train regularly, focus on what works, and don’t get back pain.

My goal is to share what I learned. To help you find a more effective way when treatment doesn’t hit the spot.


Quote of the day

Which sportsman, holder of a congressional gold medal, who was featured on a £5 note issued by the bank of Scotland, said:

When I want a long ball, I spin my hips faster

Answer at the end of today’s show.


Do you have issues with hips and lower back pain? Maybe you dealt with this problem in the past? What helped you to live pain-free? To share your experience:

  • Leave a comment below.
  • Share this show using the social media sharing buttons.

To help out the show, click a link to iTunes, Stitcher or TuneIn:

  • Subscribe.
  • Leave an honest review.

Thanks to Christine for joining me this time.






Submit a Comment

Your email address will not be published. Required fields are marked *

Music courtesy: Jahzzar www.betterwithmusic.com/

This website is for your information only. Consult your own doctor for medical advice.

Any guests express their own views and no endorsement  by the Back Pain Liberation Podcast is implied.

Pin It on Pinterest

Share This