Actions you do every day could be significant causes of nagging lower back pain. Along with your posture when sitting or standing, how you bend over to pick up objects can also play a role. Many people are not fully aware of the proper way to bend over, but this guide explains what you should and should not do to keep your back healthy.

Don’t Do This When You Bend Over

You’re probably already aware of the C-bend, even if you’ve never heard it called that before. This position gets its name from the shape your spine takes when you bend over. You start by looking down at the item, clenching your stomach, and finally curling over at the waist to retrieve the item while keeping your legs as straight as possible.

While this doesn’t seem like an issue, the C-bend can make existing lower back pain much worse. This is because it puts increasing pressure on the spinal discs. Over time, these discs will wear down, which is when serious back problems come into play. Keeping your spine in a neutral position will help ease the strain on discs and prevent them from wearing down prematurely.

Do This Instead

The alternative to the C-bend is the table bend, or hip hinge. Many people already recommend bending at the knees to pick up heavy objects, but this method reduces strain and keeps the back neutral while picking up objects or working at ground level.

While simple, it takes a bit of practice. Brace your core muscles and keep the back straight, then bend your knees slightly. Focus on bending at the hip joints instead of curling the spine at the waist. You’ll feel a stretch in your hamstrings, but there should be no pressure on your lower back—an added benefit for people who experience stiffness in their leg muscles, which can also limit movement. The table bend is quite common in much of the world and certain circles in America, particularly among yoga enthusiasts and weightlifters.

If you already experience lower back pain, a chiropractor can help. Rosemount Chiropractic uses proven techniques, including manual therapies, spinal adjustment, and soft tissue manipulation, to ease pain and improve mobility. They also provide supplementary services like nutritional counseling, posture retraining, and acupuncture. Patients in Eagan, Apple Valley, Farmington, Rosemount, and Lakeville, MN, can call (651) 423-2251 to schedule a free initial consultation. Visit the new patient center online before your appointment.