Best Exercise for Low Back Pain: Arms Only Bird Dog
The Birddog: Arms Only Variation
Start in the quadruped or 4 point kneeling position on your hands and knees for what is considered the easiest version of the Birddog exercise for low back pain rehabilitation.
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 raising one arm up 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.
Complete the desired number of repetitions on each side.
Key Points to Relieve Low Back Pain:
-start in neutral quadruped or 4 point kneeling
-alternate raising arms up to shoulder height
-keep spine in neutral throughout the movement
-breathe normally
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