If there is just one movement hack we can give you to reduce the risk of future back pain, it’s this: The Hip Hinge.
Hip Hinge Demonstration by Dr. Kathy Doubleday
The Technique
The hip hinge technique emphasizes using the hips as the primary pivot point, rather than the spine. Here’s how to practice the hip hinge:
- Start by Standing Straight: Keep your feet shoulder-width apart.
- Initiate the Movement: Begin by sticking your tailbone back, as if you’re trying to close a drawer with your behind.
- Bend at the Hips: Allow your hips and knees to bend simultaneously, keeping your back straight.
- Maintain the Natural Curve of Your Spine: Avoid rounding your back as you bend.
Practical Applications for the Hip Hinge
Incorporating the hip hinge into daily activities can take practice, but the benefits are well worth the effort.
Here are some common tasks that can be improved with this technique:
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- Getting up from a chair: Use the hip hinge to lean forward and push up with your legs.
- Reaching for low objects: Whether it’s shoes or a dropped pen, hinge at the hips to reach down.
- Lifting objects from the floor: Keep the object close to your body, use your legs to power the lift, maintaining a straight back.
