Best Exercises to Reduce Low Back Pain: The Bird Dog (and Variations)
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Uploader Comments (DevChengkalath)
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is that butt for real!!?
11 months ago 6
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these exercies are'nt for pain they are sex positions.:)
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id tap that
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to strengthen left, use right side more.
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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
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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.
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so how does this reduce low back pain?
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Same old boring exercises, nothing new here?
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@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!).
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@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.
DevChengkalath 4 months ago
how many repetitions should one do per. exercise?
tiramisupoopcake 1 year ago
@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.
DevChengkalath 1 year ago 3
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
DevChengkalath 2 years ago