Hip Hinge To Strengthen Your Low Back Disc Bulge Safely

🚀 Why the Hip Hinge is the Best Exercise for Back Pain Recovery 🏋️‍♂️ This movement is vital to us all and in this tutorial, we will show you how it is done safely at any ability level.
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📚 Resources:
📖 backinshapeprogram.com/2024/0...
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🔑 Key to Recovery:
The hip hinge, similar to a stiff leg or Romanian deadlift, is crucial for those with lower back pain and sciatica. It helps improve control of a neutral spine under load, which is vital for back health.
📚 Why It's Important:
Learning to hinge at the hips without rounding the spine is essential for lower back health. It’s a foundational exercise in our Back In Shape Program and is key to preventing and recovering from back pain.
🔄 How to Perform the Hip Hinge:
Setup:
-Stand with feet shoulder-width apart.
-Clasp hands at your waist.
-Engage your back and core without tucking the pelvis.
-Bend your knees slightly.
Movement:
-Push your bum back, lowering your torso like a drawbridge.
-Keep your spine and torso fixed.
-Lower until you feel tension in your hamstrings.
-Raise back up and repeat.
💪 Where You Should Feel It:
-Lower back and hamstrings primarily.
-Secondary areas: glutes, upper/middle back, and core.
🛠️* Learning Techniques:*
Using a Band: Hook a resistance band to a door, loop it around your hips, and let it pull your hips back to help initiate the movement.
Tape Test: Place tape along your lower spine and perform the hinge. The tape will give feedback if your spine moves.
🌟 Importance of the Hip Hinge:
The hip hinge is involved in daily activities like washing your face, loading the dishwasher, and picking up objects.
Mastering this movement can prevent aggravating back pain in everyday tasks.
📈 Progressing the Hip Hinge:
Resistance Bands: Start with bands for variable resistance that matches your movement strength.
Dumbbells and Kettlebells: Use these weights to gradually increase resistance while maintaining form.
Barbells: Progress to barbells for heavier weights, using a double underhand grip for better posture and control.
Single Leg Focus: Use the B-Stance variation to target each leg and work on flexibility and strength.
🎯* Long-Term Back Health:*
-Commit to mastering the hip hinge to build a strong, resilient lower back.
-Incorporate this movement into your routine for lasting benefits.
#backpainrelief #HipHinge #SpineHealth #StrengthTraining #longtermrecovery
Chapters:
0:00 Introduction
0:54 Step-By-Step: Hip Hinge
2:11 What Should Feel!
3:35 Beginners Tip 1: Use A Band
4:50 Beginners Tip 2: Tape Test
5:25 Beginners Tip 3: Use A Chair
6:05 Hip Hinge: Why This Matter?
7:26 Step 1: Use A Band
8:42 Step 2: Use Dumbbells
9:59 Step 3: Use Barbells
12:04 Bonus Step: B-Stance
13:18 Overview: Final Thoughts

[@craigpearce-rnliblackpool8251]

Good video this, nice and simple but really effective. Not everyone can get to the gym as easy as some so being able to target your lower back at home within a busy schedule is spot on. Will be doing this for sure 👌

[@BackInShapeProgram]

Thanks for the kind comment Craig, glad you found it helpful!

[@LuluScarn]

You posted this just in time! I have a herniated disc between L4-L5 and today did dumbbell rdls (low weight) and it really made my back sore. I was about to scrap them from my workout but now I'm seeing i just need to dial it back. Will try them banded and slowly progress. I rly hope this fixes the issue and will be able to progress in time. Thanks 🙏

[@BackInShapeProgram]

Thanks for the comment Louisa, glad you found this one helpful, if you have been struggling do check out the latest podcast on the channel as well as a couple of our videos on exercises to avoid with herniated discs :) it should help!

[@LuluScarn]

@@BackInShapeProgram thanks for the reply ! I absolutely will, I'm on a big fitness and rehab journey for my back and knees so I'm taking in all the knowledge I can to hopefully be somewhat pain free some day 🤞🙏 Thanks for all the help you provide 🫶

[@BackInShapeProgram]

@@LuluScarn Its a pleasure, glad we could help, you're in the right place, you'll get there just get your technique right first and then you can push :)

[@LuluScarn]

@@BackInShapeProgram definitely 💪 😊💞

[@AC-hr2du]

Great video, thanks for posting!

[@BackInShapeProgram]

Thanks for the comment, glad you liked it!