Fix Your Hips, Fix Your Back

Fix Your Hips, Fix Your Back — Hip Mobility Self-Assessment & Exercise Guide

Here's what most people don't realize: your low back pain might not be a back problem. It might be a hip problem.

When your hips can't move the way they're supposed to — whether it's tight hip flexors, inhibited glutes, restricted rotation, or a locked-down joint capsule — your lumbar spine picks up the slack. Every single time. That's how you end up with chronic low back pain that never fully goes away no matter how much you stretch or foam roll your back.

This guide flips the script. Instead of chasing low back symptoms, it walks you through a step-by-step self-assessment of your hip function to find out what's actually restricted, what's weak, and what's driving your back to compensate. Then it gives you the targeted exercises to fix each issue — starting with the most common quick wins and progressing to deeper restrictions.

Inside you'll get a visual decision tree to pinpoint which hip dysfunction is affecting you, simple at-home tests for six common causes of limited hip mobility, two corrective exercises per cause — including both stretching AND strengthening where applicable (because a tight muscle is usually a weak muscle too), a clear progression from easy fixes to deeper joint-level restrictions, and red flags to know when it's time to see a professional.

Your back has been doing your hips' job for too long. Time to fix the real problem.