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Time to Perform Exercises: 2 minutes

Hey friend,

Over the last few weeks I’ve written about why back pain keeps coming back, why the hips matter, and why so many people get stuck in a cycle of recurring flare-ups.

A common question I keep getting is: “Okay… but what do I start with?”

So today I’ll show you the safest place I usually start when someone wants a healthier back and hips, even if they’re currently dealing with pain.

This is the lens I use every day in clinic:

Joints have jobs to do. When one joint isn’t doing its job well, your body doesn’t just stop. Something else picks up the slack.

That compensation can work for a while… but over time it often shows up as pain that keeps coming back.

Sometimes once a year. Sometimes once a month. And if nothing changes underneath, flare-ups tend to get more frequent over time.

The way to break that cycle is to get the joints doing their jobs again.

Your low back is supposed to be a stable base while your hips do a lot of the movement work.

So when hips get stiff or weak the low back often starts moving more than it should. That’s why hip problems and back problems go hand in hand.

If the low back is already “doing too much,” and you jump straight into mobility work, the low back often steals the motion.

Even when you think you’re stretching your hips, your low back ends up moving more than it should, which can create more irritation.

That’s why the safest first step for many back pain patterns is stability first.

Once the back feels supported, mobility work tends to go where it’s supposed to.

These are some of the tests I use with my patients to see how well their low back is doing its job. These do not cover everything and everyone is a little bit different depending on their goal, but this is a great starting point for most people.

Rule: don’t push through sharp pain or symptoms that spread. But you also don’t need to avoid these forever.

If one or more of these were hard, that’s a good sign stability/control should be your starting point.

This is one of the most common patterns I see, and it’s exactly why I built a structured plan to help guide you through it.

A lot of you have said some version of: “I get the ideas… I just want to know what to do first.”
And a lot of you have asked for a more affordable way to start than 1:1 care.

So after running beta versions and listening to your replies, I finally put the whole starting process into a course (and gave it a name):

It’s called Joint Basics: Low Back & Hips.

It starts with stability, because if the back doesn’t feel supported yet, mobility work often ends up coming from the wrong place like we talked about above.

Inside, I walk you through my low back and hip assessment, show you the best place to start, and give you the weekly progressions so you’re not guessing.

Learn more about Joint Basics: Low Back & Hips

Not sure if it fits? Hit reply and tell me what you’re dealing with. I’ll tell you honestly if I think it’s the right starting point.

Talk soon,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.