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If I could only give you one exercise to strengthen your hips and take pressure off your back, this would be it. What you’re seeing is a standing hip adduction hold with contralateral hip extension and rotation. It looks simple, but it addresses a chain of dysfunction that shows up in research consistently: weak hips contribute to lower back pain, SI joint pain, and even knee pain. What the research shows: • People with chronic lower back pain have 18-30% weaker hip muscles (Lee et al., 2023) •
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