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Proper Posture (My lower back is in pain! (make it stop!!) (Root cause…
Proper Posture
My lower back is in pain! (make it stop!!)
Relief
It's likely your glute medias that is in pain (spasm)
glute medias relief
https://www.youtube.com/watch?v=DWmGArQBtFI
Root cause
doesn't mean your glute medias is causing the problem (although most people are weak there), or even your lower back
when your back feels pain, the root cause be anywhere from the bottom (your legs) or the top (your torso), whatever that's connected by the spine, they work in tandem
your body will try its best to protect your spine, so if you have bad posture, other muscles (such as the glute medias) will try to compensate in stabilising/protecting your spine
How to hip hinge
https://www.youtube.com/watch?v=esGYTeI6r14
Bending at the lower back vs hip hinging!
bending by rounding the lower back = stress on the lower back
Bending at the hip joints = lower back spine remains neutral
Standing posture
5 steps
https://www.youtube.com/watch?v=TQqgf8kB6R8
Bending posture (from the top)
Refer to hip hinging
Lifting things up posture
"deadlifting" things up
quite a technical movement, but beneficial to learn, so that you can lift heavy stuffs, and protect your lower back, and also lifting in the most efficient way
https://www.youtube.com/watch?v=4AObAU-EcYE
https://youtu.be/wYREQkVtvEc?t=18
There's other ways of lifting things up, especially for smaller/lightweight objects, but the deadlift is the most efficient/safest way of lifting heavy objects
tip:
having the weight at the center of your foot
This movement is kinda complex for me to explain (watch the vids), but basically keeping the lower back in a neutral position, and HIP HINGING is the key to this movement
