Hip Hinge for Beginners

Hip Hinge for Beginners

You’ve probably heard “Don’t bend from your back”, but what should you actually be doing…
How you move your spine everyday plays a big role in our long term spinal health. We know that bending patterns throughout the day can actually be a stress on your spine if repeated inefficiently.
By swapping inefficient bending patterns or efficient ones (the Hip hinge), you can build spinal resilience and have a healthier and happier spine for longer!

Importance of the hip hinge movement pattern

The hip hinge movement pattern focuses on keeping a stable lower back and generating movement from your hips.
You hips are a strong ball-and-socket joint designed for repetitive, strong and powerful movements. Some of the largest and strongest muscles in our body, like our glutes, attached to our hips.

With respect to your lower back, although movement is essential, the structures aren’t designed to move as much and generate as much force and power compared to your hips..
Keeping a strong neutral spine however isn’t a passive movement. It requires engaging of your core and spinal muscles. So by learning this movement pattern you are using your core for one of it’s primary functions – spinal stability!

It is completely ok to flex (bend) your lumbar spine (lower back) – this is a function of your spine.It has been suggested though, that repetitive flexion can create additional stress on spinal discs over time. If you are receptively bending your lower back and with the addition of load, then this can accelerate the process or create more damage to spinal discs.
This may be the case for someone if the have no control of the hip hinge movement and therefore their only pattern of bending from the waist is from the lower back!

Once again, it is OK to bed your lower back, but as a long term strategy for a healthier lower spine, making your default bending pattern a hip hinge – especially when you are lifting things up, is a good idea!

Hip hinging in everyday life

Whenever you are lifting or bending i.e. pick up a tool box, chair, or even a child, think about using your hip hinge movement pattern (when appropriate). These are great tasks to train this movement pattern into everyday life and make a habit of it.

You can use the hip movement movement pattern in your warm up at the gym or when playing sports.
This is an effective strategy to prime your nervous system and muscles for exercise.
In the video there is a great example of a regressed hip hinge pattern to begin training your system. Once you are comfortable with this – try the same movement pattern but in a standing position.

When can I bend or flex my lower back?

If you are recovering form a back injury, it may be preferable to keep a hinge movement pattern for almost all bending and lifting whilst you’re healing (up to 12 weeks). Once you’ve properly stabilised and restore spinal function, then you can begin to work in some spinal flexion with daily tasks.
What type of tasks then…simple tasks without load, for example doing your shoes up – feel free to move freely.

We help people with lower back injuries restore and strengthen their spinal health with Chiropractic BioPhysics. If you need help with a personalised plan, just click HERE.

We many be able to help you too!

Where to start for your hip hinge

This can be a complex movement pattern if you’re not too familiar with it and many people often aren’t sure where to start!
Our Newcastle (Mayfield) Chiropractor Sasha has make a brief video demonstration exactly what you need to do when starting.

Finding the best Newcastle Chiropractor near me

Getting you spinal health back on tract requires a personalised approached addressing all 3 aspects to your spinal health.

  • Your Nervous system
  • Your spinal structure
  • Your movements and muscles systems

At Level Spine Chiropractic Mayfield (Newcastle) we have the only Chiropractor in Newcastle to combine traditional Chiropractic care with CBP – which can offer may addition benefits when it comes to treatment of lower back problems.

You can learn more about CBP by clicking HERE.

If you looking transform you spinal health form pain and dysfunction to performance in the best and fastest way, then booking your initial assessment is the next step.

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