While there are many possible contributors to lower back pain, I often find that two fundamental issues are at the core: an inability to accept force and an inability to produce force.

A lack of hip internal rotation is commonly associated with difficulty accepting or receiving force effectively. When the body can’t absorb force through the hips, it tends to compensate in other areas. You might see patterns like a hip hike, side bending through the ribcage, or shifting weight to the outside of the foot—all of which create uneven stress on the system.

On the other hand, a lack of hip extension typically reflects an inability to produce force efficiently. Without this capacity, the body often defaults to compensation strategies like excessive arching through the lower back or hyperextending the knees. Over time, this leads to increased tension and load through the lumbar spine.

A third factor that can contribute to lower back pain is rotation through the spine and pelvis. To maintain a forward-facing posture, the body may counter-rotate through the ribcage, which creates an imbalance in how forces are transferred through the system.

To address these issues and restore optimal motion in the pelvis, we need to reduce tension in the backside of the pelvis, improve hip internal rotation, and bring the ribcage backward. Once these components are in place, the body can distribute force more evenly, reducing stress on the spine and improving overall movement efficiency.

To help address these limitations, I’m sharing three key exercises that target all of the above: Inverted Rock Backs, Wall Squats with Banded Reach, and the Wall Walk Hinge.

Each one is designed to improve coordination, restore relative motion, and ultimately reduce lower back pain.