According to the Australian Institute of Health and Welfare 70-90% of people will suffer from lower-back pain in some form at some point in their lives. In 2015-16 this cost the Australian health system an estimated $2.8 billion dollars.
Lower-back back pain does not have to occur after a big trauma, injury or accident. It can be as simple as picking up a pen after a long day of work or staying in the same position in gardening or at work.
Mind body connection is commonly associated with these types of non traumatic injuries. Where muscles are either over activated or not causing vulnerability to other structures, causing muscle, ligament or joint injury and is normally associated when lifting the structure or coming back to standing.
But there are ways to combat and prevent these injuries as we age which includes practicing proper lifting techniques so that when we do have to lift our normal is the muscle memory that we have created from simple exercises.
For me, the hip hinge is probably one of my favourite movement patterns for preventing lower-back pain. It is the stable movement for lifting and lumbopelvic control and is a great way to strengthen the glutes, hamstrings and core without putting immense pressure through the knees and ankles.
As you can see from the photo, cueing the movement with a dowel can be the most effective as it provides feedback to whether there is over extension (duck butt) or over flexion if the lower and mid back (curling) through the movement.
Have the dowel touching the low back/ sacrum, between the shoulder blades, and base of the skull. Push your hips back with a little bend in the knees. Do 10 reps – SLOW IT DOWN. Slow controlled movement, keep the dowel in contact with these 3 areas throughout the whole movement. Complete 3 times.