Bird-dog exercise for your lower back

A great way to help prevent lower back aches, pains, and injuries is to strengthen the relevant muscles. There are lots of exercises that are highly effective at building and strengthening the lower back muscles, some of which require no equipment at all.

The bird-dog exercise is a bodyweight exercise that you can perform anywhere, whether you're working out at home, in the park, or in the gym. It targets your anterior and posterior core muscles, including your abdominals, spinal stabilizers, spinal extensors, spinal flexors, and iliopsoas.

To perform the bird-dog exercise, you'll need to start on all fours. Lift one arm out in front of you until it is fully extended and does the same with the alternate leg behind you. Alternate between the two sides of your body for several reps to strengthen your lower back and anterior core muscles. For a modified version, try lifting only one limb at a time.