Back pain with bending | Hip hinge, this is how you're supposed to bend over
Вставка
- Опубліковано 13 вер 2024
- chiropractorkir...
One of the most common ways that people hurt their back is by simply bending over. A lot of times, it’s just bending over without even lifting anything heavy. There are probably two reasons for this. First, just bad form with bending. There is a misconception that you should bend with your knees not your back. Second, not bracing or activating the core muscles with bending. This can be especially true when someone is not actually picking up something heavy. A lot of people will intuitively brace when picking something up, but will not when they just bend over or are picking up something very light.
Let’s start with this idea of bending at your knees. This old saying is only partly true. You of course want to keep your spine as neutral as possible and this means you do want to bend your knees. However, the more correct saying would be to stick your butt out and bend at your hips. What I’m describing is called a hip hinge and as the name implies, you hinge at the hips. You can and should also bend your knees, but the focus shouldn’t be on the knees. If only focusing on the knees, there is a tendency to let them come too far forward which places stress on the knees. If you only focus on bending the knees, there is also a greater chance that you will end up rounding the back too much. By focusing on getting your butt back first, you will get more of the movement at the hips and naturally be more likely to keep the spine neutral.
The next idea is that the core should be braced when bending and especially lifting. Most people will automatically brace their core if lifting something heavy, but they might not when just bending. If you have a history of ‘throwing out your back’ with bending, it is important to always tighten up your core during bending. This tightening acts as a brace and supports the spine and pelvis so that unstable joints are less likely to get irritated. To make a brace you think of tightening your stomach muscles. For some people this is hard to do. Some cues are make yourself laugh and feel your stomach muscles naturally get tight. Another way is to purse your lips and do a quick/short burst of an outbreath. Again, feel your stomach muscles get tight with your fingers. This is the feeling that you want to recreate when bending.
Another consideration is to make sure that you don’t bend and twist. Lumbar spine flexion with rotation is one of the hardest things on the spine. Always keep objects directly in front of you and as close to your body as possible.
I’ve been doing this for about 3 weeks, after almost 10 years of back pain, disc herniations, doctors, physical therapy, steroids blah blah, your video and techniques have been more helpful than anything. I truly believe incorrect bending and bad posture are the cause of my problems. Now, thanks to you and practice of this, I’m deadlifting and squatting (with light weight) again. I wish I could take all the money I’ve spent on this and give it all to you. Thank you
3 months later still doing good, stronger than ever, thank you again Doc!!
Couldnt agree more!
I agree with you bending properly can really help the back. Bending wrong really makes the back worse and have more problems like I have been having. Bend properly n u will feel better
I agree with you bending properly can really help the back. Bending wrong really makes the back worse and have more problems like I have been having. Bend properly n u will feel better
Can I hold resistance band with both hands , place it behind the upper back, and do the hinge? Will that helps? Hope to hear from you… thank you 🙏
I have been doing this out of intuition and observed practice. It is good to see that this practice is confirmed by a medical practitioner
right on. Happy to hear.
Hip hinging properly is SOOO hard for me. No matter how hard I try I just can’t get it without needling back pain. Maybe I’ve been practicing wrong but I am determined to do it right for the sake of my spine! Thank you for the easy video!!
Thank you so much for this video!! I'm a physical therapist and spent so much time trying to find a video that explained the core stabilization aspect of the hip hinge! Will be sharing this video with many of my patients.
oh wow ... I'm 76, why did I not know this before? Thank you Jeffrey!
I'm 23 and need this lol. Thank you Jeffrey for real 🙏
This may the solution to my constant lower back pain. Thank you for that
Thank you for sharing this information. I had surgery because of a large herniated disk at si l5. Had to have a emergency laminectomy/discectomy 😦. I feel so much better 🙂 but now I need to build my confidence because I know correct posture is essential. Ty for helping me understand the correct way. ☺️
Love the way you describe and show how to bend properly. Most helpful!! Thank you!!
Great video, very helpful and informative :) I was worried I had been bending wrong because it kind of feels like I'm pushing my butt out- but since my back was straight like you demonstrated I think I've been doing it right. Now I just have to learn to engage my core when lifting things.
Very well explained Dr.
This is the best thing I have seen today...I'm a teenager and needed to see this..so I don't fuck my life..ty doc
This was by far the best tutorial on how to bend probably. I need to know because I want to start deadlifting
Thanks for the feedback
Excellent hip hip hurray!!
THE BEST DEMONSTRATION I EVER SAW.THE MYTH OF BELLY BUTTON TOWARDS SPINE
WAS CORRECTLY EXPLAINED. THE KARATE EXAMPLE WAS WONDERFUL. JEFFEREY IS THE BEST INDEED.
Damn, thank you very much.
This is a fantastic video. I think if we would follow these tips we would avoid a ton of injuries.
Thanks for watching. It would be a step in a better direction.
Thank you so much for this video. It's quite helpful.
Great video. Thanks.
Thanks, I keep hurting my back because of the way I'm bending over to clean or pick something up. When I hurt my back, I'm out for 2-3 days, can't do anything.
It takes some patience and doing the correct therapies, stretches, exercises best for you depending on your diagnosis and particular posture type/muscle imbalances.
Awesome video - thank you - love the detailed careful explanation!
How do I avoid rounding my lower back at the last second when reaching to pick up items from the floor? I can hip hinge properly but can't manage to reach the last few inches to the ground without rounding. None of the hip hinging videos seem to address this. Any help?
Most useful! Thank you for posting.
You're welcome. Please subscribe to my channel for more useful information.
Back that thing up...wish I could do it as well as he does.
Hi I feel pain at my lower back at mid level of L4 L5 S1 while bending forward or squatting (can't do deadlift as not feel comfortable too) . I am regularly doing back stretching and stengthing exercises . I feel pain only on leg day or back day . What exercises should I do. Extension or flexion? few people say I should start doing bending movement forward (even if back gets rounded) while some say to avoid this posture and keep spine neutral all the time.
I just started physical therapy and she is telling me she wants me to bend at my waist not my hips. It's very uncomfortable and painful for me. I have been bending at the hips and she is telling me that is wrong :/
Hmmmm. Sorry for the late response, just seeing this one. How are you now? I'll say that's not what most spine researches would recommend.
This is lifesaving. Thank you
Thanks for this. It's really useful! Just so I get it right. The idea is focus on moving and breaking at the hips´, right? Not just folding forwards, without really moving the hips. I just have a feeling that I'm prone to doing the latter.
That works…thank you so much!!
I never realized how much I bent over until my back was in a terrible amount of pain. I feel like I bend over 3000 times a day and it’s so hard to be thoughtful about it.
What about spreading your legs apart by more than the width of your body, then squatting, keeping the back straight, and not letting your knees go over 90 degrees? (which is hard to do anyway with the legs apart). Is that a good way to bend?
Thank you. Very informative.
Great video thanks for sharing
I have heirnated discs both sides of lower back u think this can help me ? Cus have tight hips now
Thanks doc
Thanks doc!!
You're welcome
So it will never be unhealthy for the back un vertebral doing ir always the way you explain right ? Even if is a heavy item ?
So helpful!!! Thank you!!!
Very helpful video 👍
Glad it was helpful!
Thank u sir
Hi. May i ask how do u breathe and maintain thr bracing of core when bending n lifting either light or heavy things? I find it hard to breathe as im holdinh my breadth
Practice, practice practice. Start by practicing a strategy such as the quick out breath to feel your core engage. Then, try to maintain that while breathing 2-3 breaths in and out. Good luck!
Practice squats and deadlifts with perfect form, without much weight
I'm 23 years old and never knew I was bending wrong my entire life, And realizing all the exercises I've been doing I have been doing wrong I'm literally Doing something I never knew my body Was supposed to do😶
My back is still sore
Hello. Thank you for the useful information. I have a question. What if you have to maintain a hunched over position for prolonged periods of time i.e if your work involves squating and bending over? Does the same technique apply then as well?
yes. keeping the spine neutral would be recommended. That could be a squat, not shown in this video, or a hip hinge which is shown in this video
Watch his belt. It's a great way to show the difference in the bends
Whoever believes in the Son has eternal life; whoever does not obey the Son shall not see life, but the wrath of God remains on him.
John 3:36
For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord.
Romans 6:23.
Jesus Christ is the only way, seek Him while He may be found, before it’s too late, tomorrow is never promised..
A bit repetitious - see if you can do it again in less that two minutes. Change your words to be more insistent rather than suggestive. Have A Nice Day !
Wow, rude
Chiropractic physician, um i dont think so 😂 you’re no physician
What's your problem?
@@DrJeffreyOGuinSaintLouis I'm guessing he has several (pay no mind). Great video, and very helpful...thanks so much for taking the time to share this :)