Does Your Back Hurt When You Bend?
Watch this video to learn how to fix lower back pain when bending over.
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Why Does Bending Over Cause Lower Back Pain?
Many people with lower back pain are told that bending is bad for their back, but that’s just not true!
Your lower back is designed to bend.
However, certain ways of bending can cause pain. Here are some reasons why:
- Excessive rounding: If you have a herniated disc, excessive rounding of your lower back can put pressure on the disc and even pinch nearby nerves.
- Excessive arching: Bending with too much arch in your back activates your back extensor muscles excessively and jams the facet joints, causing pain.
- Sustained mid-range bending: Leaning over the sink or staying in a mid-range bending position forces your stabilizing muscles to work harder, leading to fatigue and discomfort.
How to Fix Lower Back Pain When Bending Over
To bend without pain, use a technique called a hip hinge.
This involves:
- Finding a neutral spine position—neither excessively rounded nor excessively arched.
- Hinging at your hips and pushing your buttocks back while keeping your spine neutral.
- Bending your knees as needed to lower yourself further.
To practice, use a broomstick or dowel along your back to ensure you maintain a neutral spine.
Avoid excessive gaps between the stick and your back and practice the movement until it feels natural.
How to Fix Lower Back Pain When Lifting
When lifting objects, the same principles of a hip hinge apply. Follow these steps:
- Get as close as possible to the object you’re lifting.
- Drive your hips back, bend your knees, and keep your spine neutral.
- Hold the object close to your body and use your legs and glutes to lift, not your back.
Remember, lifting with your legs doesn’t mean keeping your spine perfectly vertical. A slight forward lean of your spine is natural and helps maintain balance.
Conclusion
By using proper bending and lifting techniques, you can reduce or eliminate lower back pain when bending over. Practice these tips regularly, and you’ll notice improvements in how you move and feel.
Need Help To Fix Lower Back Pain When Bending Over?
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