The Bending Question:
Finding Your Safe Range of Motion
Someone asked me recently: "How far can you bend over before you hurt your lower back?"
It's a good question. And it's one that deserves a better answer than "it depends."
Because while everyone's body is different, there are principles that apply to all of us—principles that help you understand when bending is safe and when it's asking for trouble.
The Real Question Isn't "How Far"—It's "How"
Here's what most people get wrong about bending: they think the issue is the depth of the bend. But the real issue is where the movement is coming from.
There are two primary ways to bend forward:
Hip hinge – folding at the hips while maintaining a neutral spine
Spine flexion – rounding the back, curving the spine forward
Your body is designed to do both. But when it comes to protecting your lower back—especially if you have a history of pain or injury—the hip hinge is your friend.
Why Hip Hinging Matters
When you hinge at the hips, your spine stays supported. Your glutes, hamstrings, and core do the work. Your vertebrae aren't being compressed or stretched in vulnerable positions.
But when you round your spine to reach the ground—especially under load or repeatedly—you're putting pressure on the discs and ligaments in your lower back. Over time, this can lead to strain, pain, and injury.
This doesn't mean you should never round your spine. Flexion has its place. But if you're asking, "How far can I safely bend?" what you're really asking is: "How do I move in a way that protects my back while still allowing me to function in daily life?"
The answer starts with learning to hinge.
How to Hip Hinge (The Right Way)
Stand with your feet hip-width apart, knees soft (not locked). Place your hands on the front of your thighs.
Now, imagine a string attached to your tailbone, pulling it gently backward. As your hips shift back, let your torso tilt forward, hands sliding down your thighs.
Keep your spine long—not rigid, but not rounded. Your chest stays open. Your core stays engaged.
This is a hip hinge. You should feel it in your hamstrings and glutes, not in your lower back.
If you feel strain in your back, you're either:
Rounding your spine instead of hinging
Going too far for your current mobility
Not engaging your core for support
Individual Variability: Your Range Is Your Range
Here's where it gets personal: how far you can safely bend depends on your body.
Some people can hinge deeply, folding almost in half while maintaining a neutral spine. Others reach mid-thigh and that's their safe range—for now.
Neither is wrong. Your range of motion is a reflection of your current mobility, strength, and history. It's not fixed, meaning some have the capacity to improve it —but forcing it before you're ready is how people get hurt.
The goal isn't to touch the ground. The goal is to move in a way that feels strong, stable, and sustainable.
When Spine Flexion Is and Is NOT Okay
I said earlier that flexion isn't always the enemy. The flip side of that same coin is to make the clear distinction between those who’s spines can tolerate flexion, they just aren’t doing it properly, AND those who’s spines do not tolerate flexion at all (meaning: time to master that hip hinge for when it is absolutely necessary for you to bend).
Both understanding your spine and fostering an awareness to your everyday movements is everything.
(for more on this, check out the resources page about “Identifying Your Spinal Bias”. I promise: it’s worth it)
Practical Application: Picking Things Up
Let's talk about real life. You need to pick something up off the floor. How do you do it without hurting your back?
Option 1 (Best for heavy or awkward objects): Squat down by drawing your hips back, keep your spine long and neutral. Bring the object close to your body. Use your legs to stand, not your back.
Option 2 (Best for light objects): Hip hinge forward, one hand on your thigh for support. Reach down with the other hand, keeping your spine long. Engage your core as you return upright.
Both options protect your spine because they prioritize proper mechanics over speed or convenience.
(go practice these proper body mechanics in “Accessible Side Lunge” pose tutorial on our resources page, as well as Week 1 of our Fundamentals program)
Building the Strength to Move Safely
If you find that bending feels vulnerable—or if you avoid it altogether because you're afraid of pain—that's a sign you need to listen up. The answer may be found in building strength and confidence in that range. Or, the answer may be flexion is not right for your spine right now and we need to find other ways to accomplish the task at hand.
This is where intentional practice matters. Not just stretching, but strengthening. Not just mobility, but control.
Our Fundamentals program isn't about being able to do fancy poses. It's about being able to bend down, pick up groceries, play with your kids or grandkids, and live your life without fear.
Your body is capable of more than you think—but only when you respect where it is right now.
If bending feels scary or painful, you don't have to figure it out alone. The SAAL Yoga Fundamentals program gives you the tools, progressions, and support to move confidently again. Learn more here.
And if you want to talk through your specific concerns first, schedule a complimentary consultation. Let's explore what safe movement looks like for your body.