# Stop Stretching Your Hamstrings To Fix Back Pain & Do This Instead Source: https://www.youtube.com/watch?v=tUOn_TPn8w0 Recap page: https://rapidrecap.app/video/tUOn_TPn8w0 Generated: 2026-02-08T17:33:20.916+00:00 --- ## Quick Overview The restriction causing low back pain and limiting hip mobility is often tight deep hip external rotators, not tight hamstrings, which can be addressed by performing a controlled squat to a box to encourage pelvic decompression and internal hip rotation. **Key Points:** - Low back pain and limited hip mobility are frequently misattributed to tight hamstrings when the actual issue is tight deep hip external rotators. - Tight deep hip external rotators pull the pelvis into external rotation, which then limits the hips' ability to access internal rotation. - A recommended corrective action is to decompress the back side of the pelvis by moving the pelvis from an externally rotated position toward a more internally rotated shape. - A static stretch involves lying on your side in a 90/90 position with a foam roller between the knees and gently rolling front to back on the top side's pelvic bone for about one minute per side. - A dynamic movement involves performing a box squat while holding a plate in front (plate reach) to encourage more opening and decompression of the hips' backside. - When performing the box squat, aim for thighs parallel to the floor and maintain a stacked position of the head over the rib cage over the pelvis. ![Screenshot at 00:06: An anatomical graphic highlights the deep hip external rotators located on the posterior side of the pelvis, identifying them as the likely source of restriction rather than the hamstrings.](https://ss.rapidrecap.app/screens/tUOn_TPn8w0/00-00-06.jpg) **Context:** The video addresses the common mistake people make when trying to relieve low back pain or improve hip flexibility by stretching their hamstrings. The presenter, using a pelvic model, explains that the underlying cause is often tightness in the deep hip external rotators, which are smaller muscles located deep on the backside of the pelvis that attach to the femur and sacrum/pelvis. ## Detailed Analysis The presenter argues that lower back pain and limited hip mobility are commonly misdiagnosed as hamstring tightness; instead, the issue lies with tight deep hip external rotators. These deep muscles, which attach to the back of the pelvis and the femur, pull the pelvis into external rotation when tight, severely limiting the range of motion needed for internal rotation, which is required for movements like touching your toes or performing a deep squat. To correct this, the goal is to decompress the pelvis and encourage internal rotation. The static solution involves lying on your side in a 90/90 hip and knee bent position, placing a foam roller between the knees, and gently rolling front-to-back directly on the top side's pelvic bone for about one minute per side, ensuring pressure stays off the muscle tissue itself. For a more dynamic approach, perform a plate-reach box squat: stand holding a weight plate extended forward, squat down until your thighs are parallel to the floor (or use a box/chair for assistance), and focus on creating more opening and decompression on the backside of the hips during the squat. Maintaining a stacked torso (head over ribs over pelvis) is crucial during this movement, and adding a slight heel elevation can help maintain optimal positioning. ### Identifying the Problem - Most people blame tight hamstrings for low back pain and limited hip mobility - The actual culprit is tight deep hip external rotators located on the backside of the pelvis. ### Mechanism of Restriction - Tight external rotators pull the pelvis into external rotation, which restricts the ability to move into internal hip rotation, necessary for deep flexion movements. ### Static Correction Technique - Lie on your side in a 90/90 position with a foam roller between your knees - Roll subtly front-to-back on the top side's pelvic bone, avoiding direct pressure on muscle tissue, for one minute per side. ### Dynamic Correction Technique - Perform a plate-reach box squat to a box or chair - Aim for thighs parallel to the floor while maintaining a stacked torso position (head over ribs over pelvis). ### Benefits of Dynamic Movement - The plate reach squat creates more opening and decompression of the hips' backside, improving internal rotation capacity. ![Screenshot at 00:01: A man stands with an anatomical overlay showing inflammation/pain in the lower spine/pelvic region, illustrating the location of the problem.](https://ss.rapidrecap.app/screens/tUOn_TPn8w0/00-00-01.jpg) ![Screenshot at 00:03: A skeleton model demonstrates a forward bend, with an arrow pointing to the hamstring musculature \(red\) as the commonly blamed structure.](https://ss.rapidrecap.app/screens/tUOn_TPn8w0/00-00-03.jpg) ![Screenshot at 00:08: An anatomical view zooms in on the posterior pelvis, highlighting the deep hip external rotators with a yellow circle, indicating the true source of restriction.](https://ss.rapidrecap.app/screens/tUOn_TPn8w0/00-00-08.jpg) ![Screenshot at 00:31: A 3D anatomical view shows the deep hip external rotators pulling the femur into external rotation.](https://ss.rapidrecap.app/screens/tUOn_TPn8w0/00-00-31.jpg) ![Screenshot at 01:56: The man demonstrates the static release technique, lying on his side with a foam roller placed between his knees, positioned to target the pelvic bone.](https://ss.rapidrecap.app/screens/tUOn_TPn8w0/00-01-56.jpg)