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Protect Your Low Back at the Sink

  Protect Your Low Back at the Sink – A Simple Daily Fix

It’s one of the most overlooked causes of lower back pain—how you lean over the sink in the morning and evening.

If you experience lower back stiffness or pain while brushing your teeth or washing your face, there’s a good chance your body mechanics are part of the problem. Most people unknowingly put excess pressure on their spinal discs during these simple tasks, especially if they already have disc issues.

🚫 The Common Mistake

Most people lean over the sink like this:

❌ Feet together

❌ Knees locked

❌ Spine rounded forward

That combination causes your spine to bear more compressive force, especially in the lower lumbar discs. Over time, this can lead to—or worsen—disc bulges, herniations, nerve irritation, or chronic low back pain.

✅ A Better Way: Hip Hinge Mechanics

To protect your back and make this daily habit safer and more comfortable, follow these four steps:

1. Widen Your Stance

Spread your feet slightly apart to create a more stable base and lower your center of gravity.

2. Soften Your Knees

A slight bend in the knees takes tension off your hamstrings and reduces pull on the lower back.

3. Hinge at Your Hips

Push your hips straight back behind you—not down. Imagine you’re closing a car door behind you with your glutes. This shifts the load to your hips and keeps your spine safe.

4. Keep Your Spine Neutral

Maintain a straight spine from head to tailbone. Avoid rounding forward—this is where most of the strain comes from.

💡 Why This Works

This movement pattern is called a hip hinge, and it’s one of the most effective ways to protect your spine during everyday activities. Instead of dumping all the force into your lower back, the hip hinge transfers the load into your glutes and hips—the strongest muscle group in your body.

This is how your body was designed to bend—efficiently, safely, and without causing harm to your spinal discs.

⚠️ A Word of Caution

If this movement causes sharp or worsening pain, stop and don’t force it. But if it feels more comfortable than what you’re currently doing, that’s a sign you’re moving in the right direction.

Practice this technique regularly—it applies to far more than just brushing your teeth. Use it when picking something off the floor, loading the dishwasher, or tying your shoes.

📍 Need Help With Disc-Related Back Pain?

If you’re struggling with lower back or neck pain from disc injuries and are looking for non-surgical solutions, we can help. At The Spinal Decompression & Chiropractic Center of San Diego, we specialize in Non-Surgical Spinal Decompression (NSSD) and spine-friendly rehab protocols that relieve pressure and promote long-term healing.

Schedule your no-charge consultation today and find out if you're a candidate.

📞 619-298-0800 📱 Text: 619-884-8298 🌐 www.SanDiegoBackCare.com

—

Dr. Cassidy Boelk, DC Certified Spinal Decompression Doctor Certified Pain-Free Performance Specialist Founder, Spinal Decompression Training Academy

 

💬 Real Patient Testimonials

“Dr. Boelk and his team are the best in the business! I have had lower back problems for over 5 years and been to 6 other doctors seeking options other than surgery. I came in early January not able to bend and walking with a limp. By February I was able to bend again with minimal pain and by March I am now able to bend without any pain and am able to walk normally.

 

 I am EXTREMELY happy I did not have surgery and found Dr. Boelk. Trust him and the process and he will get you feeling better. He also said from the beginning that if at any stage in the process he felt like progress wasn't happening he would let me know which was not the case with other specialist I have seen in the past so I appreciate that.”

                                                                                          Calder Pearce, San Diego, CA,3/07/25

 

“I was so tired of being in pain and felt I had tried all resources. After two unsuccessful cortizone shots in my back (cash out of pocket) recommended by my primary care doctor who assured me that would do the trick, I began asking people about their experience with back surgery. Even my primary care doctor said it might have to be considered. I wanted to stay as far away from the knife as possible.

Sometimes Google is magic...I began to explore other options and found many useful information on spinal decompression. It is not a quick fix. Healing takes time and patience. I am so grateful I found Dr. Boelk and staff at the Spinal Decompression and Chiropractic Center. Of course his 5 star reviews intrigued me. (and he deserves every one of those 5 star reviews).

After a consultation where I never felt rushed and I FELT HEARD I decided to commit to a treatment plan. I am now pain free after 18 treatments. I plan to continue a maintenance routine as part of my self care goals moving forward and I'm finally feeling zero discomfort. No meds. Just commiting to Dr. Boelk's recommended treatment plan.”

                                                                                                                                                -Marlo Surovsky, San Diego, CA

“I travel from the UK to see Dr Boelk and his wonderful team . I have 3 bulging disc and one is touching the nerve. I have the spinal decompression treatment and it really helps keep me in my active life . I will not go to anyone else for back treatment, this place is number one and they genuinely care about their patients.”

                                                                                                                              -Lisa S. United Kingdom

 

“The care I received at Dr. Boelk’s office was so wonderful. I went from having to lay down for several hours a day, to being able to live my life normally, and even began working up my exercise capacity. I always felt cared about, and there was a lot of feedback. The exercise and information Dr. Boelk provides is so critical to maintaining positive results and pain reduction with increased mobility and freedom. All the staff are so caring, and it’s one of the best decisions I made for my back!”      -Kaitelyn H, San Diego, CA

 

📍 Ready to Get Started?

We’re currently accepting a limited number of new patients each week. If you're serious about fixing your disc issue without surgery, start by scheduling a no-charge consultation to see if you're a candidate.

📞 Call: 619-298-0800 📱 Text: 619-884-8298 🌐 www.SanDiegoBackCare.com

📍 Visit us at: The Spinal Decompression & Chiropractic Center of San Diego 5095 Murphy Canyon Road, Suite 300 San Diego, CA 92123

✅ Why Patients Trust Dr. Boelk:

Certified Spinal Decompression Doctor

Certified Pain-Free Performance Specialist

Over 65,000 NSSD sessions performed

7 DRX9000 machines on-site

20+ years experience

Patients from across the U.S. and overseas

Founder, Spinal Decompression Training Academy

First-come, first-served policy regardless of referral

✅ Don’t Wait—Get the Relief You Deserve

Many patients wait until their pain becomes unbearable or until surgery feels like the only option. But by taking action now, you can start a path to real, lasting relief—without surgery, injections, or ongoing medications.

We’re currently accepting a limited number of new patients from Kearny Mesa each week. This allows Dr. Boelk to personally evaluate whether you’re a good candidate for care and create a customized treatment plan tailored to your specific condition.

Call or text us today to schedule your no-charge consultation. You don’t need a referral. Just a willingness to feel better.

📞 619-298-0800 | 📱 619-884-8298 🌐 www.SanDiegoBackCare.com

 
 

Get Fast Pain Relief Now

Schedule a Complimentary, No-Charge, No-Obligation Consultation or to submit a question, simply fill out the form to the right and click submit.

(619) 298-0800