Lower back pain is one of the most common ailments we treat here at Infinity Health. In fact, research suggests that 80% of the population will suffer at least once, with some sort of back pain throughout their lifetime. 

Most episodes occur in the lower lumbar region of the spine. Most of these episodes stem from a strain or strain from repetitive stress or undue flexion on the area. An over stretched or torn muscle is a strain, whereas an over stretched or torn ligament is a sprain.

Most lower back pain episodes require rest and over the counter pain medication while the sprain or strain heals. Down time can be annoying and boring, so to avoid this frustration, there is one easy fix to give your back a break!

The Hip Hinge

The hip hinge is an body action where you let your hips to do the majority of the movement required to bend forward. It spares your spine the stress of flexing as much or as often. Bending from the hip takes most of the stress off of the back, giving immediate relief to this often overworked region. In order to ensure you are using the hip hinge properly, you must first find a neutral position.

From an upright position, bring your shoulders back, bringing your shoulder blades toward one another. From here, shift your pelvic area forwards slightly and engage your core muscles, by bringing your belly button in toward your spine.

Keeping a slight curve in the lower back, soften at your knees and begin to fold forward, ensuring that you are indeed bending from the hip, not the waist. You are essentially looking to make a straight line from your head, shoulders and tailbone.

Keeping the hip hinge in mind for everyday movements like emptying the dishwasher to getting in and out of your car will make a huge difference in the health of your spine!

Physiotherapists can be a great resource to fine tune your technique in the hip hinge, so you can spare your spine from injury.