Hip Hike, SI Joint Pain and Low Back Tightness: A Ball Exercise to Release the Front Body
Oct 17, 2026
Our bodies are smart. They adapt to give us movement options, even if that leads to unwanted tension or pain. The good news is that when we can identify where the body is compensating, we have an opportunity to create change.
The hip hike pattern
I see many people with a left or right hip hike. It's usually a smart body trying to keep moving, walking, flexing the hip, squatting and hinging. Some of the common complaints I hear:
- My SI joint always bothers me.
- My low back on this side feels tight.
- It feels like a tightness wrapping from the front of my hip to the back.
- Every time I hinge or squat I feel twisted.
With a bit more digging and a full assessment, we can figure out what needs to be released or inhibited and what may need to be facilitated. This is often deeper than just the muscles.
The exercise: a ball for the front body
In this exercise, I allow the ball to push pressure back toward the spine while I flex the knee to create more extension in the hip. I consciously inhale long and soft to create more space in the low back and let the diaphragm and psoas let go.
The ball blocks the front ribs, so the pressure has to push back, which helps reverse a chronically inhaled position of the diaphragm. When I exhale, I let my body relax over the ball. This may take 5 to 10 breaths to settle into, so be gentle and stop if you feel any discomfort. Listen to your body.
Keep exploring
Want to learn how to assess these patterns for yourself? Try my free Spinal Health in Motion course, move with me in weekly Alchemy classes, or go deeper in Empowered Performance.
