How to Bend Properly

Bending over to lift something up is one of the most common causes of a lower back injury. It can happen while performing a heavy deadlift in the gym, while picking up one of your kids, or even just trying to get your favorite pair of jeans out of the bottom drawer. However it happens, it is important to be more mindful of how you move your body. See the video below for a visual and description of How to Bend Properly. 


As you can see, the hip hinge is the ideal way of how to bend properly. If you look like a cashew that means your spine is very rounded and therefore in a compromised position. Maintaining a strong hinge position ensures your back muscles, glutes and legs are doing all the work sparing the discs and the nerves from harm.

Hinging at the hips is not something that comes easy for most Americans. We spend so much time sitting that our hamstrings and hips are very tight while our butt muscles are very weak. This scenario sets up the perfect storm for a lower back injury. Practicing this hinge pattern so it becomes second nature will help to loosen up the tight muscles and strengthen the weak muscles. From a long-term viewpoint, that is exactly what you need for prevention.

If you are suffering from lower back pain or are unable to perform a proper hinge, I can help! Give us a call at Bourdage Chiropractic 773-545-9379 abd let’s get you back on track!

Yours in Health,

Dr. Steven Bourdage DC



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