Creating Spinal Stability: The Sailboat Analogy 

 

Low Back Pain Exercises San Diego, CA

Think of your spine as the mast of a sailboat – it stands tall and supports the entire structure. The muscles around your spine are like the guy wires that keep the mast balanced and stable. If these muscles aren’t strong and evenly balanced, the mast (your spine) starts to struggle, leading to instability and pain.

A fantastic exercise to build spinal stability is the Bird Dog Exercise:  How to Perform:

Start on all fours with your hands under shoulders and knees under hips. Tighten your stomach muscles and engage your glutes to create a strong core. Extend one leg back slowly, keeping your pelvis level. Drag your foot lightly across the surface as you lift to ensure proper placement. Once stable, add in the opposite arm, reaching forward. Breathe normally throughout – no holding your breath!

 Aim for 5 reps, holding each position for 5-10 seconds. Start with just the leg movement if needed, then progress to the arm-leg combo as you get stronger.

 Key Tip: Perform this exercise once per day and only if it doesn’t cause pain.