Beyond the Bend: How a Proper Hip Hinge Can Relieve Back Pain and Improve Mobility

Read time 4 min

Mastering the Hip Hinge: A Key to Better Movement

So lately I have been working a LOT with my clients and their hip hinge (or lack thereof) during our sessions. The hinge is one of the basic movement patterns that all humans should own (be able to do readily) Hinging SHOULD be the first movement you make when you go to sit down (hips move back then lower yourself down) 

The Importance of the Hip Hinge

The problem for many is that they have lost some range of motion in their hips (likely from being more sedentary during the day sitting at the computer and such)  Additionally, a stable core and the ability to dissociate hip movement from back movement are essential.

Our brains often equate tightness with safety, but true safety comes from strength. Building strength helps us move more effectively and reduces the risk of injury. (If you want to learn more about why and how the brain read my previous post about the Hierarchy of Protection)

A Foundation for Movement

So the hinge is the starting place for many movements! Think ready position in athletics, short stop getting ready, basketball player on defense, playing pickleball, or volleyball player ready to receive serve. They are all in that slightly forward but balance position ready to move in whatever direction the ball is traveling. This is also the position we should use when we are going to pick our kid up off the floor, or a bag of dog food to put into the pantry!

Stabilizing the spine while moving through a full range of motion is crucial for preventing injury.. For some time now people have been told not to lift to avoid hurting their backs. Yes there are some specific conditions that this may be true for, but for MOST of the people being able to lift (and add weight to the movement) will help reduce their chances of injury. I’m not saying you should go start deadlifting 400 lbs right now….again I just want this basic pattern, because from there the world opens up allowing you to do a wide variety of movements!

Targeted Muscles and Movement Mechanics

The muscles that are targeted during a hinge are the glutes and hamstrings, as well as erectors of the spine and abdominals (transverse and oblique). Keeping your spine in a neutral position, your pelvis then move on your femurs (leg bones). This is different than a squat in that in a squat you are also using your quads to lower you closer to the floor and then back up. There is still stabilizing the spine in a squat but now the front and the back leg muscles need to work synergistically. Where in the hinge it is mostly the backside muscles. Again both patterns are needed!

What people who have trouble with this movement tend to do is move from their low back instead of the hips. At light weights they can usually get buy with this (lifting to increase low back strength is necessary too) but the low back muscles are made mostly for stabilizing and not lifting heavier thing….that’s what the big glutes and hamstrings are there for! 

I’ve also noticed that many people struggle with pelvic movements and positioning, which  places even greater strain on the low back. Being able to find a neutral pelvic position and maintain that during the hinge is also super important in reducing low back pain while performing this movement.

Finding Relief Through the Hip Hinge

If you find yourself feeling tightness in your low back when you go to sit down (particularly in the bathroom) or when you are playing pickleball, working on this pattern may be one of the most beneficial movements you can do! If you would like some help with this…. I would love to help you! Click below to schedule a free phone call so we can chat and see how I can be of service to you!