How To Fix Lower Back Pain When Hinging (Top 5 Mistakes To Avoid!)

Summary

In this video, Dr. Carl Baird discusses the five most common mistakes people make when learning the hip hinge movement, a key exercise in strength training. He explains how improper techniques like bending the trunk forward instead of reaching the hips back, locking or over-bending the knees, going too low during the hinge, overextending the spine, and rocking the pelvis forward can lead to discomfort and potential injury, especially in the lower back. By correcting these subtle errors, beginners can progress safely and effectively in their training without exacerbating any problems later on.

Takeaways

• 😀 Proper hip hinge involves reaching the hips back, not bending the trunk forward. This helps avoid placing too much strain on the low back.
• 😀 Loose knees are essential in the hip hinge movement. The knees should bend naturally without actively forcing a squat motion.
• 😀 The difference between a squat and a hip hinge: a squat involves lowering the hips, while a hip hinge focuses on moving the hips backward.
• 😀 Don't bend your knees too much during a hip hinge, as this turns the movement into a squat, which is a different exercise.
• 😀 Avoid going too low during the hip hinge. If you feel your back rounding or lose contact with the back, stop to maintain a neutral spine.
• 😀 Hyper-flexible individuals should be cautious not to overextend their back during the hip hinge, as this can lead to low back pain.
• 😀 Always maintain a neutral spine when performing the hip hinge to prevent unnecessary strain on the lower back.
• 😀 If you feel tension in the hamstrings, stop the movement there. This is the proper range of motion for a hip hinge.
• 😀 A slight abdominal brace can help maintain a neutral spine and prevent overextending during the hip hinge.
• 😀 Avoid rocking the pelvis forward when performing the hip hinge. This can lead to overextension in the lower back and potential injury.

Q & A

What is the hip hinge movement, and why is it important?

The hip hinge movement involves pushing the hips back while keeping the spine neutral. It is a fundamental movement pattern used in various exercises like deadlifts and kettlebell swings. It is important because it strengthens the posterior chain, which includes muscles like the hamstrings, glutes, and lower back, and helps prevent injuries.

What is the first common mistake people make when learning the hip hinge?

The first common mistake is bending the trunk forward instead of reaching the hips back. This causes the center of gravity to shift too far forward, placing unnecessary strain on the lower back. The correct movement involves pushing the hips back, not bending the torso forward.

How should the knees behave during the hip hinge?

The knees should be kept 'loose' and allowed to bend slightly as the hips move back. However, they should not be actively bent as in a squat. If the knees are excessively bent, the movement shifts toward a squat rather than a hip hinge.

What is the difference between a hip hinge and a squat?

In a hip hinge, the movement involves pushing the hips back while maintaining a neutral spine, primarily using the posterior chain muscles. In a squat, the hips drop downward as the knees bend, engaging more of the quadriceps and placing the focus on knee flexion rather than hip flexion.

What can happen if you go too low during the hip hinge?

Going too low during a hip hinge can lead to rounding of the lower back, which can cause spinal instability and increase the risk of injury. It is important to stop once you feel a stretch in your hamstrings to avoid overextending and losing the natural curve of your spine.

How can flexibility affect the hip hinge movement?

People who are very flexible may overextend their spine during the hip hinge, leading to a loss of proper form and strain on the lower back. It’s important to maintain contact with the middle back and keep the rib cage down to avoid this overextension.

What is a common issue for hyper-flexible individuals during the hip hinge?

Hyper-flexible individuals may overextend the spine by losing contact in the middle back. This can lead to an excessive arch in the low back, which can cause discomfort and potentially lead to injury. Proper bracing and awareness of spinal alignment can help prevent this.

What should you do if you feel tension in your lower back during the hip hinge?

If you feel tension in your lower back while performing the hip hinge, it may indicate poor form or overextension. You should stop and reassess your posture. Ensuring that the hips are reaching back, the spine remains neutral, and the knees are not excessively bent can help relieve this discomfort.

What does the term 'neutral spine' mean in the context of the hip hinge?

A neutral spine refers to the natural curvature of the spine, where the head, neck, and lower back maintain their normal positions without excessive rounding or arching. It is crucial to maintain this alignment during the hip hinge to prevent stress on the spine and surrounding muscles.

How can pelvic positioning affect the success of the hip hinge?

Pelvic positioning is crucial for a proper hip hinge. Rocking the pelvis forward at the start of the movement can lead to overextension of the low back and increase the risk of injury. The correct technique involves keeping the pelvis in a neutral position while pushing the hips back.