The action of bending forward is a common cause of low back pain. Simple (seemingly innocuous) movements such as washing the dishes, ironing or even just picking up the newspaper can place strain on the low back if performed incorrectly. It is the cumulative effects of these small but repetitive movements that can lead to the onset of back pain.
A way to help is to start moving in a way that protects your low back, rather than placing it under strain. A good habit to learn is to start bending forward from your hips.
You can practise the following:
- Feel for your hip bones on each side at the top of your thighs. Practice bending forward slowly, from the level of these bones, whilst keeping your low back straight (it may feel like you are sticking your bottom out). You only need to bend forward about 45 degrees, then return upright and repeat.
- You can place one hand on your low back as you bend. The shape of your low back should not change as you tilt forwards because the movement is coming from your hip joints. You should feel the muscles on either side of your lower spine contract – this is good as they are being used to control the movement and protect your spine.
- You may find it helpful to bend your knees slightly, especially as you bend further forward.
