Stop Doing Birddog Exercise For Lower Back Pain This Way

In this video, we will explain why the birddog exercise for lower back pain may not always be the best exercise for your low back. The birddog is an excellent exercise to release lower back stiffness and pain associated with lumbar disc herniation but it can increase pain with some people having stenosis.
Want more info? We have a free webinar that covers the different types of low back pain you may be trying to fix. We cover disc herniations, pinched nerves, sciatica and even disc degeneration (arthritis) in extreme detail in this webinar. Use this link to get access. bit.ly/3zZ9Vgc
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[Performance Place website low back article excerpt] In this article (updated in 2021), I will be covering right and left side lower back pain. At the end of the article, it also covers the baffling situation of when your lower back pain CHANGES SIDES.
I’ll also be covering possible diagnoses, causes, and treatment options for single-sided lower back pain. This article will not cover sciatica in-depth (pain past the knee), but you can read all about that in one of my other articles here.
I’m Sebastian.
I’ve had lower right back pain and have been able to recover from it entirely. When I was 15, I was told I would need back surgery to reduce my pain so I could play baseball again.
Long story short, I did not require surgery, injections, or medication to return to baseball. I am 38 now and play baseball two days a week, lift weights, sprint, and have no issues with my lower back holding me back from doing what I want.
I’m telling you my story of recovery to let you know that you can recover as well (if you find the right person to help you as I did).
Hopefully, this article gives you better information to discuss with your sports chiropractor, physiotherapist, physical therapist, personal training, orthopedic or medical doctor.
Not everyone will get back to feeling 100%. As a general rule, the longer you’ve had it, the more challenging it can be. But this does not mean it’s impossible to feel physically capable again.
Let’s get on to the article.
Cause #1: Driving With Lower Right Back Pain
Driving your car is the #1 cause of single-sided lower back pain in people over 25.
If you are living in the US, you may experience more right-side low back pain when driving.
If you are in Europe, you may experience more pain in the lower left back while driving.
Why?
It has to do with the gas pedal.
As we discuss single-sided low back pain in this article, it may be helpful first to understand that not all low back pain is created equally.
Different causes for back pain have other mechanics, positions, and postures that will increase or decrease your pain.
I say this because if you’re in the US and you experience left low back pain while driving, that’s common as well. Keep reading this article.
As we venture into other causes of 1 sided low back pain, you’ll start to realize that positions and postures of your whole spine, arms, and legs matter. What you are doing with your body daily matters.
Now that you understand that postures and positions matter, you should realize that you also have some control over your condition. As I describe these mechanics, consider reversing them and seeing if it helps tomorrow. Not all ergonomic corrections yield immediate relief.
Back to driving…
Suppose you are in the US, lower right back pain while driving occurs as you tension the sciatic nerve with every up and down on the gas pedal. This tends to happen more in stop-and-go traffic. You may think it is the stress of the traffic, but that may not be so!
Multiple spinal nerve roots create your sciatic nerve that exits from tiny holes in your spine called intervertebral foramen. Your low back nerves could be subjected to pressure around this location, creating nerve swelling, making lower back stiffness and pain.
When you pressure a lumbar spinal nerve (L4, L5, or S1), typically stretching of the sciatic nerve will induce your lower back pain.
When you pressure a lumbar spinal nerve (L4, L5, or S1), typically stretching of the sciatic nerve will induce your lower back pain.
If this is you, simply move your seat closer to your steering wheel and increase the lumbar support on your chair (if you have one).
If you don’t have built-in lumbar support, roll up a towel and place it behind your lower back to let your lower back relax.
Moving your car seat forward allows for more knee bend (sciatic nerve slackening) and less pain.
Pressure on a spinal nerve root (not the sciatic nerve itself) creates the situation where your lower back pain is only on one side.

[@fitatmidage]

Great video

[@MehediHasan-co5wl]

I have done the bird dog exercise for one week and it has not worked for me.but now i can do the modified version.thanks a lot

[@Max-up9zd]

Hello, thank you for this video. How often to do it? Daily 10 times each side? I have herniated disc. It is getting better. I do McKenzie, core exercice and this could be a good part too.

[@keepXonXrockin]

i huff and puff through this, but it flares up my sciatica, even 2 years after the herniation and i'm usually painfree these days but need to build muscle :/ it's discouraging trying to build muscle but it makes the pain return

[@sajidkhanmahmood]

so this is basically a one handed plank isnt it

[@ChicagoOrganics]

I suffer from 3 herniated discs L3-L4,L4-L5,L5-S1. Bilateral nuero forminal narrowing on all three discs, and an annular tear at L5-S1. Injury was 04/21/22 at work, wasn’t diagnosed thru mri until 01/11/23. I was doing the original bird dog exercise yesterday and I don’t know if I engaged my core improperly ( still relearning how to engage my core properly) and when I brought my leg down I pretty much immediately got a sharp pain where you showed in the video. My question to you now that I got all that info out the way is how long should I be waiting before attempting this again? I’m normally in pain all the time and stretching has been kinda helping sometimes it’s to much and I have to do them without the core engaged for the “ loosening” effect on my muscles and joints.