Do you get lower back pain when bending over to pick up your child, brush your teeth or load the dishwasher? if yes, then keep reading! this post will solve this problem for ya!
But I just wanna take you back to an incident I had with this a few short years ago…
One night, after a few peaceful pain-free months, I was brushing my teeth ready to head to bed. As I’m arched over looking down, I FELT IT. The pain was back but 10x worse than stepping on a Lego brick or anything I’ve experienced before.
“And back to square one,” I thought to myself.
I spent the next two days in bed sipping on turmeric and reading motivational books (do I don’t lose my mind), then on the 3rd day, I took a couple of pills so I can drive to a therapist and pay $70 for a 40-minute back massage 😒.
This happened a while ago but I wanted to share this story to show you how a simple back bend left me motionless for days. And you know what? You wouldn’t believe how many emails I get from people hurting their backs because they bent over to lift their kid, or to do simple tasks around their house.
Forward backbends are not your friend when you’re trying to recoup your spine health and especially when you’re trying to eliminate the pain. But guess what? I’ve got something that’ll make them go away and even help protect your spine.
How to Bend Over Without Hurting Your Lower Back
Enter: the hip hinge
Here’s the thing, When it comes to bending, the movement needs to start at the hips and end at the hips with a little core brace. Every single time you bend. Think of a core brace like a dimmer switch, adjust it to how much stability you need. Little bracing for simple activities, and more if you need to lift something heavy.
The video below will show you step by step how to hip hinge. If done right, it can seriously reduce your lower back pain AND keep those flare-ups away. This tool is your first step to better movement. Move better and you’ll stay away from flare-ups getting in the way of your recovery.
And every hip hinge need a little core brace
- RELATED: Activate your deepest (dormant) core muscles mini-training (includes a weekly exercise planner)
How to Brace and Activate your Core
If you have no idea how to brace your core, try this: imagine someone is coming to punch you in the stomach, what do you do? You immediately tighten your core all around! It happens automatically right? you basically want the same thing here and if as I said, adjust the brace to the amount of stability needed.
The video below will also show you another simpler way to activate your deep core muscles to help you not get lower back pain when bending over.
If you’re not sure if you’re hinging at the hips or bending with your spine, the simplest way to find out is to use a mirror or film yourself. Don’t try to correct it, just bend and see if you’re forming a C with your spine and moving down with your knees instead of your hips.
The key is to practice this as many times as possible so the movement becomes automatic!
After you watch the video, go and practice the movement a few times. Incorporate it whenever you have to bend over and I mean every time; brushing your teeth, picking something up, unloading the dishwasher, doing laundry, etc.