Low Back Pain

The Beginner Birddog Exercise for Low Back Pain

Exercises for low back pain are needed to work the muscles of the low back. When people experience back pain, those painful muscles “turn off”, and remain dormant long after the back pain is gone. Performing specific low back exercises can decrease the risk of future episodes of back pain by up to 10 times!

The Birddog exercise is essential for activating the muscles of the low back without putting too much stress on the spine.

low back pain 

To perform the birddog exercise, start on your hands and knees in the quadruped position. It’s important to keep flexing your stomach muscles throughout (flex your abs like your going to get punched – but don’t allow the spine to move).

Slowly extend your leg backwards while maintaining the brace and keeping your back flat. Hold for 5 seconds and then switch sides.


– hold the position for 5 seconds
– keep the low back flat
– squeeze your abs throughout the exercise

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