I think many of my friends have heard of or experienced low back pain, so have you ever wondered what causes low back pain? Many data studies show that low back pain caused by sudden trauma and accident is only a small proportion, and the vast majority of pain cases are caused by chronic or repetitive stress injuries. We are not taught how to properly use our bodies from birth. Therefore, the wrong action pattern causes excessive pressure and burden on certain tissues. Over time, inflammation and damage will inevitably occur, especially in the lower back. The probability of occurrence of related problems is the greatest.
When we bend over to move things, pick up objects and even do laundry, we all do this It’s because of this incorrect, day-to-day bending over that the vast majority of lower back problems arise. Today’s topic will talk about lower back problems caused by movement patterns and the most natural way to relieve low back pain – hip hinge.
After reading this article, you will gain the following four information:
Hip hinge definition
Why most people are used to bending over instead of hip
Importance of Hip Hinge Movement Patterns
Hip Joint Hinge Movement Patterns and Strengthening Exercises
Hip Joint Hinge Definition
Hip hinge is a very important movement mode of the human body. It is a movement through flexion and extension of the hip joint. When performing this movement, it is necessary to keep the spine in a neutral position and the knees. Bend slightly and use the hips as the pivot joint of the body to perform the corresponding movement, rather than bending the lumbar spine or lower back to perform the movement. A proper hip hinge puts most of the weight on the hips and legs rather than the lower back, so that the movement uses two of the body’s very strong muscle groups. If the hip hinge movement is not performed correctly, most of the stress will be on the lower back, and over time, there will be corresponding damage to the lower back.
Why do most people bend over instead of hips
Why bend over to move things and use bend over instead of hip joints?
This has to start with the “joint-by-joint theory” of sports rehabilitation master Gray Cook. Each joint of our human body has a clear division of labor and is different from each other. , and the joint functions responsible for flexibility and stability are completed alternately. The lumbar spine and knee joint are mainly stable, while the hip joint is a flexible joint.
Since the sedentary posture of modern people dominates our lives, it eventually leads to tight and weak buttock muscles, coupled with daily targeted The reduction of training, making the hip joint flexibility worse and worse, but the corresponding movements must be completed in life, so the human body will choose the path of least resistance to perform tasks. The inflexibility of the hip joint is replaced by the compensation of the adjacent joint, but the lumbar spine of the adjacent joint is mainly stable. At this point, each joint is doing things it shouldn’t be doing on its own, which over time can lead to either lower back pain or hip-related disease.
Importance of the hip hinge movement mode
Actually, the human body is very interesting, and the design of its functions is quite scientific, but we don’t know enough about it . I think there are three reasons why the hip hinge movement pattern is so important: one is more efficient, two is to ensure safety, and three is the need for balance.
First, efficient
Too many movements in our daily life are caused by the hip joint To participate in the completion, the hip joint is more like a fulcrum, which plays a role in transmitting power. In the hip joint action mode, the hips and legs are the main force points of the action, using the strength of the lower limbs to complete the movement of heavy objects, while our lower back is more of a moment arm, just to maintain Neutral position, maintain a certain rigidity. In reality, too many small partners use the lower back as a fulcrum and exert force, which is not efficient from a mechanical point of view.
Second, safe
But as we age, our vertebral The constant wear, degeneration and lesions between the discs will greatly reduce the water content. This loss of water can lead to increased stiffness in the spine and loss of range of motion, making it particularly important to maintain the correct alignment of the lumbar intervertebral discs. When we use the bending action mode, the intervertebral disc is in a flexed position, and the nucleus pulposus in the intervertebral disc is squeezed. After a long time, it will touch the nerves around the lumbar spine and cause lower back pain, etc. series of questions. The hip hinge movement mode not only keeps the intervertebral disc in a neutral position, but also strengthens the back muscles because the back muscles are isometrically contracted throughout the movement mode.
Third, Balance
Our human body moves in the sagittal plane most of the time, and the forward movement and push action patterns are far greater than the backward movement and pull action patterns. The muscles on the front side are relatively developed, and the often seen body problems such as rounded shoulders, hunched back and pelvic tilt also have factors in this regard. The action of the hip hinge is more of using the hip muscles and hamstrings in the rear side chain of the body to complete the action, which will make the human body produce a kind of muscle balance, so as to achieve the overall body of the human body. Coordination, which is very important for both daily life and athletic performance.
Hip hinge movement patterns and strengthening movements
The main difference between traditional squats and hip hinges Mainly in the location where the torque occurs. The squat is more about the knee and hip angle being very large, and in the hip hinge, the torque is concentrated in the hip, so that most of the load occurs on the glutes and hamstrings, with the smallest knee Joint flexion and maximum hip flexion are achieved as standard. There are two key points in realizing the hip hinge movement mode: one is the ability to flex and extend the hip joint, and the other is the ability to maintain a neutral position of the spine. When exercising, take care of both.
Hip hinge motion mode
Action Step 1: A stick about 1 meter long is aligned with your spine, held with one hand behind the neck and the other in the lower back area. The areas of the head, upper back, and buttocks should try to maintain contact with the stick throughout the movement.
Action step 2: After maintaining the posture, one step away from the wall or so, feet shoulder-width apart, spine is In a neutral position, begin to push the hips back toward the wall to create a forward lean of the torso, bend the knees slightly, and keep the calves perpendicular to the floor until the hips touch the wall, then return the movement by extending the hips to complete the movement . Repeat this action.
The movement pattern is the basis of all training movements, and the load should be considered under the premise of ensuring that the movement quality is excellent.
Hip Hinge Strengthening Exercises
Kettlebell Swings, Hip Presses, and Goat Presses can be used for the hip hinge in your regular workouts Action mode enhancements.
Kettlebell Swing Essentials: Hold the kettlebell with both hands, keeping the core tight and shoulder blades contracted, The side chain and hip joints are the driving force for the kettlebell swing, and the arms are in a natural straight state throughout the process.
Hip thrust: The sole of the foot is completely on the ground, the calf and the thigh are at 90 degrees, and the whole process of hip extension and flexion is performed. In the middle, keep the torso in a neutral position and move with the hip joint as the axis.
The essentials of the goat stand up: Hip flexion and hip extension are performed with the hip joint as the axis, do not overextend and extend the hip. Keep your lower back in a neutral position by keeping your hips high.
Movements are practiced to improve neuromuscular control. The movement pattern can be practiced frequently in daily life, and the training movement of the hip joint hinge can be combined with the hip and leg training plan. Each movement can be done in 3~4 groups, with 8~12RM per group.
Conclusion
Using our body function correctly is a very important skill. Many times, our body problems are It is caused by inadvertent bad habits. It is easy to develop bad habits, but it takes thousands of deliberate practice to correct them. Therefore, the more knowledge about sports science, the more beneficial to our physical health and the realization of sports goals. Finally, I wish everyone a good posture and habits. Come on, everyone. Let’s encourage each other.