The #1 Tip to Prevent Back Pain

The Right Way

There is a better way to protect yourself easily.  It retrains you and reconditions the muscles responsible for protecting your spine. With time, this will be a natural movement.

When you need to lean over, whether to reach for something or to pick it up, follow this One Simple Rule:  

Keep Your Elbows Above Your Hips. That’s it.

Now this time, take a look at my posture below.  You can see that both my hip AND leg muscles are engaged.  There is no bend encouraged in the spine.

The lower back muscles are recruited and activated along with the glute muscles.  At NO time is it necessary for the level of my elbows to be below that of my hips.

The arrow at the top is pointing at the elbow, while the arrow at the bottom is pointing and the hip bone.

The weight of the upper body still remains above the pelvis which reduces the chance of a disc bulge that can herniate or trigger a spasm.  Notice how the upper body has only leant over at a fraction of the angle of the first image.  I can still maintain a neutral curve, which is key.

Keeping your leg muscles engaged in this movement prevents injury.

Your back is stable, active and protected here

Both your legs and hips are protecting your back now

This is a much safer and preferred alternative to leaning over.  If you keep yourself aware of this rule, then you force yourself to consciously bend at the hips, the knees and not the back.

Look at the benefits:

• both your leg and hip muscles are activated and moving.
• there is much less effort and strain on your body and spine
• you will reduce your chances of spasm and injury dramatically
• lifting this way becomes very easy to do.

If you have difficulty performing this simple rule, you most likely have back issues.  But you shouldn’t avoid it.
Avoiding this method can make you more prone to both acute and chronic lower back pain.  If you would like to pursue further help for this problem, this website provides a wealth of information and support to treat your pain.

To protect yourself from injury, keep aware of maintaining the following:

1. Minimal bending, twisting and arching of the spine
2. Keeping your pelvis neutral and stable
3. Engaging your leg muscles, specifically your gluteal muscles
4. Lowering your hips as you bend

Point 4 is often the least performed but is very important.

Most people will bend their back while lowering their upper body down to a lower level.  Although doing this can seem very practical and may not hurt you, it is very risky.

Moving this way can easily cause you to develop back spasms.  If done repeatedly, without balance, control and with excess weight, you’ll risk chronically suffering.

Do you need more help? Follow these tough tips for your pain.

If you are hurting, download and start the eBook.  It will help you with many other areas that contribute to your pain.

“ I really liked this eBook as I have a lot of issues with my back after a wreck and this had a lot of helpful information that I needed to know.”