Even the strongest athletes have aches and pains they must deal with. Aches and pains are a byproduct of pushing your body to the limit in the gym and on the field.

The lower back is a notoriously troublesome area for athletes. If another area of your body is tight or fails to move correctly, your lower back often compensates and takes on stress that it wasn’t designed to handle.

More often than not, the culprit is your hips.

The hips are incredibly complex. Both large and small muscles crisscross the joint, and they can fail you if you have poor posture or muscular imbalances. And the lower back often takes the brunt.

So what should you do? You need a comprehensive strategy that goes beyondthe lower back and addresses the root cause of the problem.

Fortunately, Matt Ibrahim, strength coach and owner of Movement Resilience, and Dr. Zachary Gabor, physical therapist and strength coach at Boston Physical Therapy and Wellness, have a solution.

Recently, Ibrahim posted a series on Instagram called 30 Days of Low-Back and Hip Health, detailing a complete strategy for addressing your problems, eliminating pain and becoming a better athlete.

RELATED: The Pros and Cons of 8 Back Exercises

Here’s the complete series:

Day 1 – Push-Ups

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Day 2 – Single Leg Hamstring Floss

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Day 3 – Overhead Resisted Dead Bug

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Day 4 – Medicine Ball Overhead Slams

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Day 5 – Side Lying QL Stretch for Low Back

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Day 6 – Low Back Pain & Medical Imaging

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Day 7 – RKC Plank

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Day 8 – Kettlebell Deadlift

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Day 9 – Inchworm

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Day 10 – Half-Kneeling Wall Hip Flexor Stretch

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Day 11 – Walking Split-Stance RDL

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Day 12 – Burpees

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Day 13 – Pull-Ups

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Day 14 – Dead Stop Single-Leg RDL

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Day 15 – Greatest Stretch

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Day 16 – Low-Back Pain and Aerobic Walking

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Day 17 – Mountain Climbers

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Day 18 – Kettlebell Swings

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Day 19 – Single-Arm Suitcase Carries

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Day 20 – Single-Leg Lowers

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Day 21 – Goblet Squat

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Day 22 – Butt Wink & Excessive Arch in the Squat

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Day 23 – Pull Through

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Day 24 – Hammer Nail Glute Stretch

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Day 25 – Sled Drag

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Day 26 – Low Back Pain and Your Environment

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Day 27 – Glute Bridge

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Day 28 – Sled Push

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Day 29 – Side Plank

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Day 30 – Crawling

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RELATED: Why GHD Sit-Ups Are the Worst CrossFit Exercise