Ever pick up something heavy and throw your back out?
The simple technique of “hinging” can help prevent the next painful tweak.
Hinging requires you to keep your stomach braced and to bend at the hips, NOT the back. Bending at the hips allows you to better utilize your glutes (specifically the gluteus maximus, also known as the butt) to stand back up. When bending through the back, it is less likely the glutes will be utilized and the lower back extensors will feel the stress. The lower back muscles are designed more as postural muscles which maintain the natural curvature of the spine; they weren’t made to withstand heavy lifting. Therefore, the glutes should be the muscle of choice when standing back up (extending the hips). They are a much larger muscle mass and capable of handling heavier loads and repetitive bending and extending.
Due to poor posture, bad mechanics, and sometimes laziness, people have a tendency to round their backs when bending over. While this doesn’t seem like a big deal at the time, all of these poor movements add up over a period of time (weeks, months, years). The body becomes wired to load the postural muscles of the lower back and forgets how to use the more effective glutes. So, when it is time to pick up something heavy (a child, a box when moving, or laundry basket), the lower back muscles are utilized, causing the back to “tweak.” Remembering to hinge will take the pressure off your lower back and allow your body to utilize the muscles meant for heavy lifting.
Return to a Pain-Free Life!
For more information about how to minimize your back pain, contact us at (414) 332-6001. Our licensed personal trainers, physical therapists, massage specialists, and pain doctors work together to detect, treat, and rehabilitate your pain all under one roof. We’re in network with most major insurance companies, Medicare, and workers compensation insurance.