Back pain is a common issue that affects many people. Often it’s a result of poor posture and muscle imbalances that result in injury or chronic pain. Bending forward can be a movement that exacerbates pain and discomfort for people with low back pain. Fortunately, there are ways that make picking things up off the floor easier and more comfortable. In this article, we will discuss tips on how to stop back pain when bending as well as exercises you can do to relieve discomfort and reduce your chances of future problems.
How Can Improper Bending Cause Back Pain?
If you want to stop back pain when bending, then there are some things you can shift to make bending feel better. When we bend incorrectly, it causes our body to be put in awkward positions that can be difficult for the joints and muscles to handle. This is especially true if you have poor posture and underlying muscular imbalances. Bending forward can result in increased pressure on the spine and surrounding tissues, resulting in back pain. Additionally, having a poor posture while bending over, can result in back strain, tension, and soreness due to the muscles underperforming and/or overcompensating and spinal discs being unevenly compressed.
Tips on How to Properly Bend Over
To stop back pain when bending over to wash your face in the sink, for example, it is important to take your time and focus on proper form. Start by standing up straight. Bend your knees and hinge forward at the hips keeping the spine long, rather than rounding the back. Remember to engage your core muscles to support the spine.
To stop back pain when bending down to pick stuff up off the floor, you can squat down with a straight back. Additionally, bend your knees slightly to reduce strain on your spine—this will help distribute the load evenly throughout your body. As you straighten up, use your legs to push back up. If mobility prevents you from squatting, you can use a lunge to pick things up. See my video for a demonstration of all of these options.
Other Issues Related to Improper Bending
Improper bending makes you more prone to injury and chronic pain including bulging or herniated discs. In addition, poor posture can result in decreased mobility which increases you risk of pain and injury. Lifting heavy objects with muscle imbalances puts additional strain on the spine and can lead to muscle fatigue, tension and pain. Back pain is also the most common symptom associated with incorrect bending. Finally, when the spine is in an improper position for extended periods of time, it can eventually lead to more serious, long term issues.
Rebalancing muscles and realigning posture results in less pain and better movement. This results in your joints having the space to begin regenerating so the body can begin healing. And it allows you to bend with more ease and grace.
How to Prevent Back Pain from Incorrect Bending
When it comes to preventing back pain from incorrect bending, there are a few key strategies to keep in mind. First, it is important to restore your posture. Second, focus on proper form when performing any bending motions. This means keeping your core tight and using your legs rather than your back or arms for leverage. Third, it is important to take regular breaks throughout the day to stretch and move around, as this will help reduce tension and fatigue in the back. Finally, focusing on both posture exercises and core strengthening exercises can help improve posture and strengthen your spine for better balance when bending over. Core exercises such as planks, ab crunches, bridges, and squats are great for targeting the muscles of your trunk, which play an important role in maintaining proper posture when bending over.
With these simple tips, you should be able to reduce or eliminate back pain caused by improper bending habits and enjoy a healthier lifestyle overall!
Watch this NEW VIDEO for a FREE DEMO on Proper Bend Posture!
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