A Video Instructional for the ‘Bird Dog’ Exercise

Bird Dog Exercise for Low Back Pain

Alleviate lower back pain and increase mobility and strength through Bird Dog.

Tackle lower back pain and enhance your overall physical well-being with the Bird Dog exercise. The Bird Dog exercise, a simple yet impactful practice, has gained widespread recognition for its ability to target and alleviate lower back pain. Join us as we delve into the mechanics, benefits, and step-by-step guidance of this exercise, unlocking the path to a more vibrant and pain-free life!

This exercise is widely recognized and serves to enhance stability in the lumbar spine, shoulders, and neck alignment. By fostering core engagement throughout your body, the Bird Dog can greatly improve coordination, alleviate acute back spasms, address pain, and reconnect you with your core strength that may have been compromised due to accidents or prolonged poor posture.

Instructions for Performing Bird Dog


  • Begin in a hands-and-knees position, with your wrists directly under your shoulders and your hips over your knees.
  • If you have wrist issues, consider using fists or holding onto dumbbells for support. Alternatively, shift your hands slightly forward to reduce wrist extension. Maintain shoulder stability throughout.


Full Bird Dog Exercise

  • Engage your core muscles by pulling your belly away from the floor and pressing your chain into the ground.
  • Simultaneously lift one arm and the opposite leg off the ground, extending them forward and backward while keeping your spine steady.
  • Aim to create a seamless movement using your core, glutes, and shoulder muscles to control the motion.
  • Keep your spine stable and avoid excessive movement as you execute the exercise.


Modified Versions

  • To modify, slide your fingers forward and your toes back instead of fully lifting the arm and leg off the ground. Maintain stability as you move.
  • Another modification involves performing single-arm or single-leg movements while keeping the rest of your body stable and balanced.


Tips for Modification

  • For increased gluteal support and stability, focus on the leg movement variation.
  • If you’re dealing with neck or shoulder concerns, opt for single-arm raises to emphasize stability in those areas.


Remember, the Bird Dog exercise is a powerful tool to strengthen your core, enhance stability, and alleviate discomfort. Feel free to choose the variation that aligns with your goals and needs. Your journey towards improved well-being begins with these simple yet impactful steps. We hope this guidance helps you along the way.

If persistent low back pain continues to hinder your daily life despite your best efforts with these beginner exercises, take a proactive step towards lasting relief – Our experienced chiropractors specialize in identifying and addressing the root causes of your discomfort. Don’t let pain hold you back any longer – schedule a consultation today!

Methods To Alleviate Low Back Pain:

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