Beating the Low Back Blues, Part 3: Train the Chain

Two thirds of you said your low back is the biggest issue you deal with. And in our last two weeks, we’ve hit the main culprits: tight hips and an underactive core.

The truth is, the hips, core, and back don’t work in isolation. They’re a chain. And when one link gives out, the others take over. That’s why lasting relief doesn’t come from stretching your back or hammering crunches. It comes from getting the whole chain to share the load again.

Here’s how it works:

✅ Hips drive movement. When they’re loose and active, your low back doesn’t have to pick up the slack.

✅ Core stabilizes. Breathing and bracing keep your spine steady while your limbs do the work.

✅ Back supports. Instead of overworking, it becomes one piece of a balanced system.

Research shows that integrated strengthening combining hip mobility, core stability, and back endurance reduces recurrence of low back pain and improves function long-term (https://pmc.ncbi.nlm.nih.gov/articles/PMC5648929/).

This is where everything comes together. You’re not just loosening or bracing, you’re training the chain so your back doesn’t carry the weight alone.

👉 Integrated sequence: https://www.instagram.com/reel/DIfhqy0o4Ll/?igsh=dW5wdG95eDVqbXZj