Fix Tight Hips, Protect Your Low Back, and Move Better

1. Why Low Back Health Matters for Fat Loss and Strength

Low back pain is one of the biggest obstacles for people 30+ who want to lose weight, build muscle, and feel better. When your back hurts, everything becomes harder—walking, squatting, lifting weights, or even getting up from a chair. And once pain limits your movement, your workouts suffer, your metabolism slows down, and progress becomes frustratingly slow. Keeping your low back healthy isn’t just about reducing discomfort; it’s about keeping your entire fitness journey on track.

2. The Hidden Hip–Back Connection

Most back tightness and discomfort doesn’t start in the back at all—it starts in the hips. Years of sitting shorten the hip flexors, weaken the glutes, and reduce the rotation your hips should naturally have. When the hips stop moving well, the low back has to create the movement instead, and that’s when stiffness, pinching, and achiness show up. By improving hip mobility and reactivating the glutes, you take pressure off the spine and finally give your low back the support it’s been missing.

3. Restore Mobility With the 90/90 Sequence

To free up tight hips and reduce strain on the back, the 90/90 series is one of the most effective routines you can do. Start with 90/90 hip switches (windshield wipers), gently rotating from side to side to loosen the hips and wake up the deep stabilizer muscles. Then move into 90/90 active stretches, using your breath to sink deeper and open the front and back of the hip. Follow that with 90/90 internal and external rotations, which restore the rotational mobility your hips need for squatting, walking, and bending without compensation. This entire sequence only takes a few minutes but can dramatically improve how your hips and back feel.

4. Strengthen the Glutes to Protect the Low Back

Once the hips can move freely, it’s time to strengthen the muscles that support the spine—especially the glutes. Glute bridges are one of the simplest and most effective exercises for waking up weak glutes and teaching your body how to hinge properly. When the glutes fire the way they should, they take work off the lower back and help stabilize the pelvis during everyday movement and workouts. Strong glutes + mobile hips = a happier, safer, and stronger spine.

5. Build Long-Term Habits for a Pain-Free Back

Consistency is everything when it comes to low back health. Doing the 90/90 routine daily, walking more often, taking breaks from sitting, and lifting with your hips instead of your back will all pay off over time. When your hips move the way they’re supposed to and your glutes support your spine, you’ll feel stronger, you’ll move better, and your workouts will become more productive and enjoyable. A healthy back helps you stay active, burn more calories, and build muscle with confidence—now and for decades to come.