Stop Fearing Flexion: How to Fix Back Pain When Bending

If you have low back pain when bending forward, but every "rehab" exercise you do focuses on keeping your spine perfectly neutral... you’re studying for an Italian test when the exam is actually on microbiology. We’ve been told for years that "neutral spine" is the only safe way to move. While a neutral spine is great for lifting heavy loads, your back was designed to bend. If you avoid flexion entirely, your tissues lose their tolerance for it, making you more prone to tweaks when you finally have to reach for your shoes or pick up a dropped pen. The goal isn't to avoid bending; it's to build tolerance to it. Here is a 3-step "Graded Exposure" approach to bridge the gap: 1️⃣ The Cat-Cow: This is your "entry-level" movement. It allows you to move the spine through its full range (flexion and extension) without the stress of gravity or external weights. It’s about teaching the nervous system that movement is safe. 2️⃣ Tall Kneeling Hinge: By sitting back toward your heels, you’re naturally encouraging the lower back to round slightly under a bit more bodyweight load. This builds confidence in a "hinge" pattern while keeping the center of mass close to the ground. 3️⃣ The Deadlift: Now, we take that bending tolerance and apply it to a standing, loaded position. This strengthens the erectors and teaches your body how to manage tension while moving through various spinal angles. ------------------- 🛑 DON'T FORGET CLICK SUBSCRIBE! 🛑 ------------------- Follow me on social and say hello! 👋 ➡️ Instagram: https://www.instagram.com/michaelbraccio/ ➡️ TikTok: https://www.tiktok.com/@michaelbraccio?lang=en ------------------- Who am I? 🤔 I'm a chiropractor interested in rehabilitation, tendinopathy, and chronic pain. I graduated from the University of Washington with a Bachelor's in Science and from Palmer Chiropractic College West with a Doctorate in Chiropractic. ------------------- 🚨Disclaimer: 🚨 The videos on this channel are for informational purposes only and do not constitute medical advice; the content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have watched on this channel.