Low Back Pain Relief Exercises – San Diego, CA A Simple Movement to Support Your Spine and Relieve Pain

If you're dealing with low back pain or sciatica in San Diego, you're far from alone. Whether it’s sharp pain while bending, stiffness from sitting, or nerve pain shooting down the leg, back pain can limit your ability to work, move, and enjoy life.

One of the simplest and most effective ways to support your spine is through targeted core stability exercises. And one of our go-to movements? The Bird Dog.

🧘‍♂️ The Bird Dog: A Proven Low Back Pain Relief Exercise

The Bird Dog is not just a core movement—it’s a spinal stability drill designed to help your spine stay supported during daily movement. It’s especially effective for those suffering from:

Low back pain

Disc bulges or herniations

Sciatica

General instability or weakness in the core and hips

✅ How to Do It Correctly (With One Key Trick)

Step-by-Step Instructions:

Start on your hands and knees with your spine in a neutral position (not arched or rounded).

Brace your core gently, like you're protecting yourself from a light punch to the stomach.

Extend your opposite arm and leg (e.g., right arm and left leg).

Pro Tip: Start by dragging your foot along the ground, then lift it just enough to be parallel with the floor.

Keep the toes pointed straight down.

Do not allow the foot or leg to rotate outward.

This prevents twisting and keeps the spine aligned.

Hold the extended position for 5–10 seconds.

Slowly return and switch sides.

Perform 5 repetitions per side, once per day.

Important: Avoid performing this exercise within the first hour of waking up, as your spine and discs are still warming up and are more vulnerable to injury during that time.

What If This Only Partially Helps?

For some patients, this exercise provides great relief. But for others—especially those with more advanced disc compression, nerve irritation, or sciatica—it may help only partially, or not enough on its own.

That’s where we come in.

🏥 How We Help at The Spinal Decompression & Chiropractic Center of San Diego

At our clinic, we specialize in helping patients with disc-related conditions, chronic low back pain, and sciatica through a proven, non-surgical approach. We use:

Non-Surgical Spinal Decompression (NSSD) using only FDA-cleared DRX9000 machines

Customized protocols developed from over 65,000 decompression sessions

A combination of passive care (decompression) and active therapy (stabilization)

No long-term treatment plans—just real, measurable results

If your pain hasn’t responded to stretching, exercises, or other conservative care—or if you’ve been told surgery is your only option—there may be another way.

📞 Ready to Feel Better?

Give us a call today to schedule your no-charge consultation and find out if you're a candidate for our decompression and rehab program. We'll take the time to fully evaluate your case and let you know if we believe we can help.

The Spinal Decompression & Chiropractic Center of San Diego 📍 5095 Murphy Canyon Road, Suite 300, San Diego, CA 92123 🌐 www.SanDiegoBackCare.com 📞 619-298-0800 | 📱 619-884-8298