Can you do this? If not, no wonder your hip and back hurt.
Lifting of the big toe is one of the key actions that are necessary to pull the hip thru each step and supinate or roll the foot out.
Think of it as a rudder which directs foot pressure. If it cannot lift, the foot and leg stay rolled in and never initiates the sequence up the chain necessary to fully push off. As a result certain muscles stay on inappropriately and create tension and potential pain.
What we want is to break down the ability to transition between pronation (foot rolled in) and supination (foot rolling out) in smaller movements that then transfer to bigger patterns.
Try this three exercise sequence to do just that as part of your warm up or home exercise program.