Most people think low back pain means something is wrong with their back. It's usually the hips — and the fix often starts on your living room floor.

In this episode, Dr. Gabrielle Lyon sits down with Dr. Kelly Starrett and Juliet Starrett, JD to discuss:

Why 100% of the people who fly across the country to get a consult for stubborn low back pain are missing hip extension, and how to test yours with the couch stretch
The "injury vs. incident" framework that tells you when pain needs a doctor and when you can manage it yourself
How 20–30 minutes of floor sitting each evening restores the range of motion you thought you'd lost to age
Why mobility is the missing third leg of the longevity triangle that roughly 90% of people skip

By the end, you'll have a simple, no-equipment way to move without pain and keep the strength and mobility that let you do what you love as you age.

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⏰Timestamps:

00:00 - Intro of show

02:33 - From performance to healthy aging

05:22 - Movement as an exercise prescription

08:21 - The movements the body should do

09:21 - Why walking isn't optional

11:07 - The gym as a movement language

14:04 - Range of motion as a pain generator

17:02 - The longevity triangle

22:19 - Why athletic people all have pain

23:12 - Injury vs. incident

25:34 - Pain is a request for change

30:22 - Humanity's lost hip extension

38:02 - Floor sitting: where to start

42:54 - Soft tissue work and foam rolling

48:20 - The couch test explained

53:24 - Why pickleball injures untrained bodies

55:11 - The ten movement vital signs

59:15 - Mobility vs. flexibility

1:00:04 - Mobility and muscle mass

1:04:34 - What kids lose in first grade

1:10:58 - The walking school bus

1:13:05 - Non-negotiables: pull-ups and shape

1:22:29 - Play as your warm-up

‼️Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

This episode includes paid sponsorships.