07/04/2011 Gavin

How to bend so you avoid lower back pain

When you bend forwards you increase the strain on your back considerably. Bending to 30 degrees triples the forces on the discs in your lower back so I wanted to give you some tips on how to bend so you avoid lower back pain.

If your back (and your health) is not in top form (or is simply tired) then you are at risk of overloading your back and straining it.

Bad bending depends on how fit and strong your back is. If you’re in good health, bending straight forwards from the waist should not cause you any problems. However, most chronic back pain sufferers should be wary of this and particularly wary of bending and twisting at the same time.

You need to bend in a way that minimizes the strain on your back. By bending from the knees, you keep your back straight, which means you are less likely to hurt something in your lower back. By bending forwards on one leg, with the other leg coming up behind you, your back is kept fairly straight. The leg behind you acts as a counter balance to the weight of your trunk going forwards – this tactic should not be used for picking up anything heavier than a box of tissues!


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