46 minutes ago
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Is bending over or deadlifting painful for you or someone you know? 😡We hip hinge an average of 3500 times each day. Many of you who have lower back pain usually struggle to keep your lower back neutral and engaged when you hip hinge so that your butt and hamstrings do most of the work.
This video has 3 different variations of how to improve your hip hinge. Use a PVC pipe, yard stick, fishing pole, etc on your back to make sure that it is aligned as you rock back/hinge in each of the 3 movements. The goal is to make sure that you maintain THREE points of contact with the stick: top of the sacrum (top of your butt crack), mid-back, and the back of your head. There should be some space between the stick and your lower back. The lower back shouldn’t touch the stick.
“Is it bad to round your back?” No. It is healthy for the spine to move in as many directions as possible… as long as you KNOW that it is moving in those directions. Problems arise when people have no idea whether they are hip hinging with their hips or rounding their lower back. If you have lower back pain and rounding your back is painful, then it is time to improve your body awareness and your hip hinge. When you round the lower back repeatedly for years and only use your lower back to lift objects (rather than your glutes and hamstrings), then you can create some imbalances in the body. If you lift heavy weights in that rounded position, then discs in the lower back can bulge.
Even if you have an injury down there, the human body is pretty damn durable. You can improve your movements and your pain will likely disappear on its own with time and continued practice.
Drop your ego, evaluate your movement, and put in work. Fix yo shit.