Best Exercises to Reduce Low Back Pain: The Bird Dog (and Variations)

[fatihe0686]

these exercies are'nt for pain they are sex positions.:)

[marshall3615]

id tap that

[drtejasafinwala]

to strengthen left, use right side more.

[sassphault]

The left side of my lower back is far, far weaker than my right. Will doing one side of the bird dog only specifically targer my left lower back ? if so which arm and which leg would i raise?...thanks

[Mr123tai]

Holla! Have you considered the maximus muscle 247 workout (search on google)? Ive heard some unbelivable things about it and my father gained a lot of muscle with it.

[DevChengkalath]

@brownmachine6969 This exercise is just one tool, out of many, that can be used to improve core control. With improved core control, it's possible to get out of low back pain provoking positions.

[brownmachine6969]

so how does this reduce low back pain?

[Hertsman50]

Same old boring exercises, nothing new here?

[DevChengkalath]

@TerminallyPsychotic - If there is an injury present in the erector spinae, I avoid those supermans and good-mornings as they put a fairly significant amount of force through spinal tissues (discs, joints, ligaments etc).

If the injured tissues don't have the capacity to tolerate those stresses, the likelihood of aggravating them is fairly high. I tend to avoid the superman-type exercises (high compressive loads) and use the good-mornings as higher level exercises (using really good form!).

[Zarkk]

is that butt for real!!?

[MyLifeMyWayMyWorld]

Like your position xD

[maddenptofficial]

Very useful video...will surely help people who are suffering from lower back pains.

[TheAbStand]

Great exercises! Totally amazing for people with lower back problems!

theabstand*net

[punk3r7]

this actually works :P

[sheldons7]

@punk3r7

Are you serious? Like, really, you're not pulling my leg here?

[punk3r7]

@sheldons7 nvm it doesnt. it kinda did

[NOFseXy]

if i have scoliosis with a curve in my upper back heading towards the right, then which arm and leg should i focus more on? right arm and left leg, or left arm and right leg? I want to correct the muscle imbalances and straighten my spine if possible.

[tiramisupoopcake]

how many repetitions should one do per. exercise?

[DevChengkalath]

@tiramisupoopcake

The number of repetitions would depend on many factors.

In most cases, I ask my clients to aim for between 3-8 reps/side with 8-10 second holds, multiple times a day.

[systemofadownfans]

please some body tell me what is the name of the song

[MaidenBklyn]

the song is Blue Monday by New Order. it's a remix, so you'll have to figure out which remix.

[DevChengkalath]

When used properly these exercises do work for lower, mid or upper back pain!

The idea behind them is to realize what positions put your body in vulnerable positions or at risk of injury and to remove those from your daily life.

Essentially, you work at stabilizing your spine, more specifically, LESS movement through the lumbar spine (low back) and MORE movement through the hips.

Stable spine + mobile hips = less back pain

Hope that helps.

Regards

[shygrl17]

does this even work? how about the upper back pain too?