Your Low Back Hurts Because Your Hips Are Tight, Here's The Fix

Your squat depth isn't just an athletic stat.

It's a survival stat.

Most people can't sit at the bottom of a squat with a straight spine. Their hips are locked up, their lower back rounds, and they compensate their way through every deadlift, squat, and floor transition for the rest of their life.

That compensation is where back pain comes from.

The fix isn't stretching harder. It's loading the bottom position so your hips and lower spine learn to own that range under tension.

A weighted ball or sandbag does this fast. Load at the bottom, lean back, unload, repeat. The weight forces your hips open and teaches your spine to stay aligned instead of collapsing.

This isn't a mobility drill for lifters only. Grapplers, roofers, ballerinas, grandparents—everyone needs to sit low and rest there.

Mark breaks down the exact progression using both slam balls and sandbags so you can do it with whatever you've got.

Watch here to fix your squat depth and stop guessing why your back hurts.