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Bird Dog Exercise to Help With Back Pain

Updated: Oct 3, 2023

Bird Dog 🐦🐶 is a great exercise to start strengthening your back and core muscles. It can also help improve your posture and reduce pain. It is a relatively easy exercise to learn, and can be done anywhere.

To perform a Bird Dog:

1. Start on your hands and knees on a mat or other comfortable surface. Knees should be under your hips and hands should be under your shoulders.

2. Keep your back straight and your core engaged

3. Extend one arm forward, keeping it parallel to the floor. Return to the starting position.

4. Repeat with the other arm.

5. Extend one leg back, keeping the pelvis stable and the leg parallel to the ground. 6. Return to the starting position.

7. Repeat with the other leg.

8. Once you can accomplish these with a still and stable hips/pelvis, advance to the opposite leg and arm at the same time.

9. Do 2-3 sets of 10-12 repetitions on each side.


As you continue to perform Bird Dog on a routine basis, you will strengthen your erector muscles in your back. The stronger these muscles become, the less likely they are to fatigue easily. This means less pain!

If you are struggling with back pain, we would love to help you overcome it! Give us a call today or visit our website to schedule an appointment!




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