A widespread musculoskeletal disorder in the US is Low Back Pain (LBP). Low back pain can be costly for many adults over 45 if their pain immobilizes them from working. Fortunately, low back pain can be treated with a physical therapy exercise program that focuses on stabilizing specific muscles that attach to the vertebral column and support by stabilizing and controlling low back postures. Exercises that include strengthening and stretching the following muscles may help nonspecific chronic LBP.
There are four muscles that attach to your vertebral column:
1) Multifidus muscle
Exercise: Bird Dog
1) Multifidus muscle
Exercise: Bird Dog
- Raise your left arm and reach forward until it is in line with your torso. At the same time, extend the right leg backwards until it is in line with your torso as well.
- Hold the position for 1 second before bringing the arm and leg down and repeating with the opposite arm and leg (right arm and left leg).
- Start on your hands and knees and keep the back straight.
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