Bird Dog Exercise for Low Back Pain

Setup

• 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.