Learn The Hip Hinge!
One of the most common reasons for developing lower back pain is the inability to properly move from the hips. From bending over to lift something off the ground to squatting. The majority of people who develop lower back pain have allowed their lower back to compensate for lack of mobility in the hips. This has progressively allowed the lumbar spine to move excessively and become unstable. Learning to move from the hips and keep the spine stable with core stiffness is fundamental in optimal movement patterns and rebuilding the correct movement pattern.
To perform a correct hip hinge, start in a standing position with your hands straight in front of you (zombie stance). Grip the ground with your feet (driving the big toe into the ground) and feel for your bodyweight spread evenly across your entire foot (tripod foot). Drive your knees out to the side to engage your lateral glutes (make sure to keep your foot firmly glued to the ground and your big toe in contact with the floor). Using a small resistance band loop across your knees can be great in the early learning process to teach your body how to create sufficient tension in these lateral hip muscles.
With your arms remaining parallel to the ground, begin a mini squat by pushing your hip backwards and bring your chest forward (no motion should occur at your back). Only squat a few inches down and hold this position for a few seconds. If you did this correctly, you should feel tension building in your glutes and hamstrings!
If you were able to perform this motion without pain in your back, place both hands on the front of your thighs. As you push your hips backwards and bring your chest forward, slide your hands down your thigh. Placing pressure through your hands into your quads should create a small amount of stiffness in your torso and upper body.
Using this simple hip hinge (with or without your hands pressing into your thighs) can allow you to bend forward properly using your hip joint rather than your lower back. This ensures that every time you squat or lift you should be hinging from your hip.
