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How to Activate Muscle When Your Back is in Pain

The bird dog exercise is a great way to activate the multifidus muscle - a key spinal stabilizer that is also the first muscle to shut down when your back is in pain. For an added challenge try performing this exercise with a unilateral dumbbell row. Careful not to twist or arch your back! Adding this uneven load will better challenge the muscle in an additional plane of motion resulting in better muscle activation and less pain

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