January 2, 2026

Hinge Pattern: Why Most Back Pain Isn’t Your Back

Poor hinge mechanics shift load to the spine instead of the hips.

Athletic personal trainer performing a controlled hip hinge with a neutral spine in a gym

Most lower-back issues in training come from poor hinge mechanics, not weak backs.

Fix checklist

  • Practice unloaded hip hinges.
  • Keep ribs down and spine neutral.
  • Load the hips, not the lower back.

Fix the pattern first. Strength follows clean movement.

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