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đź“ŤLOW BACKÂ ROADMAP
If your low back aches, feels stiff, or gets cranky when you move, you’re in the right place. The low back often ends up doing too much work—compensating for weak hips, a stiff upper back, and movement patterns shaped by years of sitting. This roadmap will help take the extra load off your low back by strengthening the right areas and restoring natural movement, so you can move through life with less pain and more ease.
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Start with the Low Back Classes
Your low back is likely overworking, so the first step is to calm things down. Begin with the daily stretches to ease tension and restore movement where it’s been lost. As things start to feel better, move on to the skills classes, where you'll strengthen your deep core and postural muscles. These classes will help retrain your brain and body to stabilize your spine without relying on tightness and gripping. Stick with these until your low back starts to feel more supported.
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Move onto the Hip Classes
Your hips are supposed to take on much of the work of walking, standing, and moving through the world—but when they don’t, your low back picks up the slack. These classes will help restore hip strength, mobility, and coordination, so your low back doesn’t have to do all the work. Start with the daily hip stretches to release tension, then move on to the skills classes to build strength where you need it most.
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End with the Mid & Upper Back Classes
Your knees depend on your hips for stability. If your hips aren’t doing their job, your knees take on extra work—leading to strain, discomfort, or improper tracking. These classes will reinforce your knee alignment and build strength in the muscles that support them. Stick with the daily knee stretches to reset tension patterns, then move on to the skills classes to build long-term strength and resilience.
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Next Steps: Explore More Roadmaps
Now that your low back is more supported, what’s next? Whether you want to focus on strengthening your foundation, improving mobility, or addressing other aches and pains, there’s a roadmap for that.
Check out the other roadmaps to continue your journey:
