#83. Low back pain? Listen to this before surgery or injections

If you've searched "low back pain relief" and only found surgery, injections, medications, or generic hamstring stretches, this episode is for you.Dr. Clayton Dir, PT, DPT breaks down the exact framework he uses with patients in the clinic to identify the real source of low back pain — and why, more often than not, it comes back to the hips.In this episode, you'll learn:Why low back pain is often actually a hip problem in disguise 🦵How weak hip abductors and hip external rotators lead to overworked, spasming low back musclesWhat a proper low back pain evaluation should include (and how long it should take)How dry needling can help release spasm and provide reliefWhy an anterior pelvic tilt may be a learned position of stability, not something you're "stuck with"The 3 exercises Dr. Clayton Dir, PT, DPT recommends most: 90-degree clams, 7-way hips, and lifter's bridgeTop 3 recommended exercises for low back pain:90 Degree Clams (3 sets of 15 per leg)7 Way Hips (5 Reps in each direction to start with)Lifters Bridge (3x5-10)📲 Follow along: @TheDocDir on Instagram, TikTok & YouTube🌐 ⁠TheDocDir.com⁠