If you’ve ever finished a long day with an achy lower back, you’re not alone. Many people assume the pain comes from a “weak core” or “bad posture,” but there’s often another quiet culprit — underactive glutes.

After surgery, it’s normal to feel nervous about moving again. You might wonder: Am I doing too much? Could I hurt myself? What’s the right way to rebuild strength? At the same time, sitting still too long can slow down recovery and make you feel stuck. It’s confusing, and you don’t want to take risks with your health.