Best Exercise to relieve Low Back Pain: Legs Only Bird Dog

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The Birddog Physical Therapy Exercise: Legs Only Variation Described by Toronto Physiotherapy Dev Chengkalath

Start in the quadruped or 4 point kneeling position on your hands and knees, with arms lined up directly under your shoulders and your knees lined up directly under your hips.

From this starting position, make sure that your spine is in neutral. You shouldn't have any excessive arching down or any excessive rounding up of the back.

Essentially, there should be a nice straight line from the top of your head to your tailbone.

Once you have attained a strong neutral position, alternate extending one leg out at a time under control without allowing any movement to take place anywhere else in the body.

Focus on keeping your spine in that neutral position throughout the exercise while breathing normally.

Avoid rotating through your spine or hips.

Complete the desired number of repetitions on each side.

Key Points:

-start in neutral quadruped or 4 point kneeling
-alternate extending leg out at hip to buttock height
-keep spine in neutral throughout the movement
-breathe normally

Category:

Howto & Style

Tags:

• low back pain
• reduce lowback pain
• relieve low back pain
• strengthen low back
• low back fitness
• core fitness
• core health
• Toronto Physiotherapy
• Dev
• Chengkalath

[DevChengkalath]

@Walloon12345 Great to hear that the exercise has worked out well for you! The key is to be consistent with many of these body awareness and core exercises. Best to your recovery!

[Walloon12345]

That actually works incredibly well for me. Thank you so much - my lower back pain is pretty consistent and often cery unfomfortable. About 10 reps of this exercise on each side has made a big difference.

[DevChengkalath]

All these exercises, if properly applied, will definitely help relieve low back pain.

[winrycool]

does it really work??