When it comes to back pain there are just as many solutions or remedies as there are complaints. This clearly demonstrates that there is no one good answer. But I have found in many cases of back pain sufferers there is one approach that works well for most. And, no, the answer is not morphine. Read on…

Drive from the hips.
In other words, use your hips to create motion (bending, squatting down) in place of your back. I frequently find those with back pain use their backs much too often during normal movements. Squatting and bending are natural movements, and safe for the back provided they are done correctly. The back is designed to be used as a stabilizer during movements such as squatting or bending. Some practitioners call this a ‘neutral spine’ where the spine does not move and the hip joint acts as the ‘prime movers.’ The hips are much stronger and in a good position to handle these large movements.

Loosen up the hips.
I have found that inflexible hips predispose a person to use their back more often as a prime mover, leading to pain. Tight thighs (front and back), gluteal and hip rotator muscles restrict range of motion in the hip, making movement here more difficult. If you’ve ever wrapped your ankle for protection, you know how it feels when you wrap the ace bandage too tight. The ankle joint feels ‘casted’ and is difficult to move. Now carry this concept to your hip joint and it’s the muscles, tendons, and ligaments which are acting as the ace bandage. If you currently use your back in place of your tight hips, then stretching out the hips is a step in the right direction.

Athletes should drive from the hips.
The faster, more explosive athletes use their hips to drive from while their core stays rigid and stable. Poorer athletes will tend to have instability (too much movement) in their mid-section. In addition to sapping performance, an unstable core predisposes the athlete to injury. For both explosive and endurance athletes, driving from the hips while keeping a stiff core is key.

What to do.
As stated earlier, stretching the hips is a great place to start. Since pictures speak louder than words, I’ve provided space on my web site where you can view a number of hip stretches I recommend. In addition to this, there are a couple of basic core exercises to train the abdominals as stabilizers.

Whether you have back pain or you’re looking to ‘groove’ the proper technique for better function, driving from the hips should be trained and ingrained into your movement patterns. I have found driving from the hips helps many of the people I work with. Hopefully it will help you. If you have questions, please feel free to contact me at sb@sbbiomechanics.com.

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