About 80% of Americans suffer debilitating low back pain at some point in their life. This fact is staggering, yet it doesn’t have to be this common. The key to staying out of this group of low back pain sufferers comes down to one word: Prevention. If I had to choose one common problem amongst all low back pain sufferers it would be bad low back position during common activities such as brushing your teeth, bending over, picking up a small child, exercising and sitting.
The lumbar spine, which is the lower part of the spine, is meant to have a natural curve to it that displaces the forces of gravity, weight, etc evenly and minimally. When this natural curve is straightened or reduced, the forces on the discs, muscles, and ligaments of the low back are significantly increased. For example, sitting without maintaining the natural curve increases the forces on those structures by 30-40%!
To prevent low back pain you must learn to perform all activities with a natural curve. The best way to train yourself to instinctively do this is to do the hip hinge drill. Stand tall with a normal curve in the low back with a stick placed from your head down to your buttocks. Next, with a mirror to your side, bend over at the hips and not the low back. You will notice that the space between your low back and stick will be maintained. If you bend at the low back, the lumbar spine will touch the stick. Work on this until it becomes a natural movement and use this posture during all activities to prevent low back pain.
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