Bending Mechanics 101
Video Transcript
Hello everyone, Dr. Alibhai here. As many of you may know, lower back pain is the number one cause of disability worldwide. There are definitely steps we can take to manage the strain on our lower back. Today, I’ll share a self-awareness tool you can use daily.
Place one thumb in the middle of your sternum, keeping your hand parallel to the ground. Place your other thumb on your belly button, reaching down slightly with your pinky, then replacing it with the bottom hand’s thumb. Now, both hands are parallel to the ground, and you should maintain the space between them.
For example, when you’re driving and sitting, if you close down that space, you’re putting a lot of stress on your lower back and mid-back. Maintaining this distance will reduce strain. When bending to pick something up, don’t compress this space too much. Instead, bend through your hips as if sitting back, which may slightly close the space but minimizes the reduction.
It’s important to maintain this upright posture especially in vulnerable positions where your back tends to bend. Always try to drive movement from your hips and keep the integrity of your stance when lifting from the ground.
Many people bend to one side improperly. If you must bend to the side, keep your chest high and bend through your hips rather than flexing your back. To square up before lifting, such as a block from the ground, shift your weight so your nose is between your toes, then bend with your shoulders locked back.
This approach is crucial, as many back problems stem from our everyday environments. For example, when unloading the dishwasher, I might kneel to maintain space and reduce strain. Or, when picking up something small like a pencil from the ground, I might kick one leg back, similar to a golfer retrieving a ball from the hole. This prevents back strain.
These tips are valuable self-awareness tools that can significantly impact your well-being. Give them a try and see how they work for you. We’ll see you soon. Bye now.
