It's All Connected
A phrase I often repeat in the clinic is, “It’s all connected.” Remember this song?
🎵 The knee bone's connected to the thigh bone,The thigh bone's connected to the hip bone,The hip bone's connected to the back bone... 🎵
It’s catchy—and it’s true!
Many times, patients come to me with reports of back pain, saying they’ve “tried everything.” Maybe you can relate? Massage, stretches, exercises—all targeting the back—but nothing seems to provide lasting relief.
Here’s the thing: the root cause of your discomfort might not actually be your back.
Why Your Back Pain Might Be Coming from Elsewhere
The sacroiliac (SI) joint sits at the base of your spine, connecting the sacrum to your pelvis. Its proximity to the lower back means pain can often feel like it’s coming from the back, even if the SI joint is the culprit. Similarly, the hip joint—the connection between your thigh bone and pelvis—can refer pain to the back as well.
When one area of your body lacks mobility or strength, nearby structures often compensate, which can lead to pain or dysfunction elsewhere.
How to Check If Your Hips Might Be the Issue
Here are two simple self-tests you can try to assess your hip mobility:
Quadruped Pullback Test: Head over to our Instagram reels for a demonstration of this test -- coming soon!
Seated Hip Rotation Test: Sit on a supportive, elevated surface, such as a counter stool, with your knees hip-width apart. You’ll need someone to take a photo, use an inclinometer app on your phone, or do this in front of a mirror.
For external rotation:
Rotate your lower leg inward toward your midline.
Take note of the angle of your shin.
For internal rotation:
Rotate your lower leg outward, away from your midline.
Again, note the angle of your shin.
What to Look For:
Are there any asymmetries between sides?
Is your total arc of motion (internal + external rotation) close to 90°?
Did you reach ~45° for both internal and external rotation?
If your results aren’t quite where they should be, we’d love to help you dive deeper into your back pain and uncover the true root cause.
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