Use Your Hips More and Your Back Less

Many of us unknowingly compensate for a lack of hip mobility by bending primarily from our lower backs. Over time, this can put undue stress on the lumbar spine, leading to:

• Lower back pain

• Poor posture

• Increased risk of injury

  
  

As chiropractors, we're passionate about proper biomechanics. A well-executed hip hinge promotes a more neutral spine and reduces the strain on the joints and muscles of your lower back. By encouraging movement from the larger, more powerful hip muscles (like your glutes and hamstrings), we take the pressure off the smaller, more vulnerable spinal structures.

Here's a simple exercise you can try:

1. Stand with your feet hip-width apart.

2. Grab a broom! Hold the broom at the back of your neck and your butt. 

3. Imagine a string pulling your hips backward as you gently bend forward, keeping your back as straight as possible (the broom should never leave your back). You should feel a stretch in your hamstrings.

4. Think about pushing your hips back to return to the starting position, engaging your glutes.

   
   

If you're unsure whether you're hip hinging correctly, or if you're experiencing back pain, don't hesitate to schedule an appointment. We can assess your movement patterns and provide personalized guidance and exercises to help you master this essential movement.