Basic Back Strengthening Exercise

Here at Osteo Studio, we aim to help our clients help themselves with their pain. One of the best ways to do this is to engage in exercises as well as Osteopathic treatments. If you are a patient that has been told by me that you need to strengthen your lower back muscles, then this is a short video covering the famous ‘Bird-Dog’ exercise is an excellent, at-home way of building up some muscle and stability in your lower back. Research has shown that people who have a history of back problems often tend to develop weakness in a key muscle called multifidus. Interestingly, this muscle always weakens in astronauts when they spend time in space.

Tips for Strengthening Your Lower Back

Please note, if you find lifting both your arm and leg at the same time too difficult, then until you build up more strength it’s okay to just do one arm or leg at a time.

Apart from a bit of muscular tension, this exercise should not cause you any pain. It’s not suitable for people who are in the middle of a painful back episode, but rather for when they are pain-free and want to build up some better stability in their lower back

Cliff Russell, Registered Osteopath

Osteostudio Serving the areas of East Grinstead, Forest Row, Lingfield and the wider West Sussex area.