For example, when leaning forward at the sink to brush your teeth or doing dishes.
a. Your back should be in locked-in mode with the s-curve. Use the alignment broom handle or BOOYAH Stik to make sure you are doing it correctly.
b. Your back is stationary, and all movement is coming from your hips. Lean forward, bending at the hips. Use the broomstick, or the Booyah Stik, to practice keeping your back straight.
The stick should have 3 points of contact if done correctly (back of head, mid back, and pelvis).
c. Whenever possible, a hand should be placed on the counter to unweight the spine while brushing teeth.
d. When doing dishes, it is sometimes helpful to open the lower cabinet door and place one foot underneath the sink to get closer to the dishes (and more upright). It is also helpful to raise the sink up by using two plastic tubs. The first tub upside down in the sink. The second tub is upright on top of the first tub.
e. If you have pain in your back while leaning forward, try tightening your abdomen at the same time. How to tell if you are tightening your abdomen? Take a single finger from each hand and poke yourself on each side of your belly (abdomen). Tighten up your abdomen and when doing it correctly you should be able to feel it with your fingers.
f. If you still have increased pain in your back with the locked-in position, try adjusting the arch in your lower back (more or less). Retighten your abdomen and try bending forward again. If it still increases your back pain, try to not bend forward as far.
g. When leaning forward to make the bed, it can be helpful to place one knee on the mattress. It is also helpful to unweight your back by supporting yourself with one arm on the mattress.
Check out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program
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