Karuna Wellness and Rehabilitation

Bend and lift without hurting your back — the hip hinge, from Karuna Wellness & Rehabilitation, Madhapur Many of the back "twinges" we see at our Madhapur clinic don't come from lifting something especially heavy — they come from how people bend. Reaching for a bucket, a grocery bag, or a small child by rounding the lower back loads the spine in its weakest position. The good news is that a simple movement skill, the hip hinge, protects your back every time you bend, and you can learn the feel of it in about a minute. Here's how to practise it. Hold a broomstick vertically along your back so it touches three points: the back of your head, your upper back, and your tailbone. Keeping all three in contact, soften your knees slightly and push your hips backwards — as if closing a car door with your behind — while your chest tips forward. Go only as far as you can while keeping the three contact points and feeling a gentle stretch in the backs of your thighs. Then drive your hips forward to stand tall, squeezing your glutes at the top. Aim for slow, controlled repetitions. In everyday life, remember four cues: hips back, chest tall, knees soft, and keep the load close to you. It should feel like a steady effort, never a sharp pain. If back pain keeps returning, lingers beyond a couple of weeks, or follows a fall or injury, our physiotherapists in Madhapur and across Hyderabad can assess your movement and build a plan that fits your routine — in clinic or via tele-physiotherapy. 4 days ago Call now