How Sarah Helped Her Knee Pain by Mobilizing Her Lower Back

Sarah, a 29-year-old runner, had knee pain for 2 years.

She tried stretching, icing, cupping — nothing worked.

Then she learned this: her L3–S1 spine segments were the real cause.

🧠 The Real Problem

• Weak glutes → pelvis rotated

• QL & psoas locked up → uneven knee pressure

• Thoracic stiffness → poor gait

• Foot collapse from fatigue

Her knee wasn’t the enemy — it was the victim.

⚙️ Sarah’s 10-Minute Daily Fix

1️⃣ Lumbar Mobilization (2 minutes)

Lie on floor → knees side to side → slow controlled breath.

2️⃣ Glute Activation (2 minutes)

Bridge squeeze → 20 seconds × 3 rounds.

3️⃣ Hip Flexor Release (3 minutes)

Slow pressure into psoas/hip pocket → gentle breathing.

4️⃣ Knee Alignment Drills (3 minutes)

Slow single-leg mini squats → knee tracking straight over 2nd toe.

⚡ The Results After 21 days:

• 90% of knee pain gone

• Running felt lighter

• She stood more upright

• Glutes turned on automatically

• Lower back felt “free” for first time in years

“My knee pain disappeared when I fixed my spine and hips.”