It may seem simple, but learning to bend over ergonomically can make a significant difference in your back pain. Mindfully bending prevents the compounding of stress injuries and reduces aches. Here is some information on how to bend over safely so you can improve spine health and avoid damage.

Bending Over 101

The Wrong Way

Many people bend at the waist to pick up groceries or grab the paper off the front stoop. This motion starts by first angling your neck so your head can see the item below. This tiny movement causes the stomach to crunch, curving the back into a “C” shape and adding pressure to the lumbar and thoracic spine, or mid- and lower back. Repetitively moving this way can quickly cause back pain by wearing away at the spinal discs that absorb shock between the vertebrae.

Some people make this “C” shape with their backs while twisting to one side to grab something that is not directly in front of them. This motion adds to the pressure while misaligning the spine, potentially worsening back pain.

The Right Way

Over the years, the phrase “bend at the knees” has become widespread. This expression can be helpful, but only if you bend in an “L” shape. Align your back, neck, and head in one long line, then bend at the hips instead of the waist.

If the item you’re retrieving is still unreachable, slightly bend the knees while keeping the back parallel to the ground. This spinal hinge uses your upper leg muscles to support your weight. Avoid new back pain by trying this hip-hinging method, but seek treatment for recurring spinal issues.

If you’re searching for a holistic chiropractor team to help mitigate back pain, contact The Brost Clinic in Wayzata, MN. This award-winning practice focuses on long-term healing through high-quality rehabilitation services and chiropractic treatments. Call the Minneapolis-area wellness practice at (952) 473-9637 or visit the website for information on their acupuncture, massage, decompression, and personal training sessions to promote natural healing that lasts.