Private Health Rebates for Exercise Physiology: You May Qualify!

Exercise for Back Pain: Bird Dog

Picture of Chris Dounis

Chris Dounis

Chris is an accredited exercise physiologist with over 15 years professional experience working with a wide range of clients.
Learn more about Chris here.

This article is part of our 6 part series on back pain. Download the complete eBook for FREE here.

The Bird Dog is a beginner-friendly exercise that enhances core strength, stability, and balance, while also supporting back pain relief.

Benefits of the Bird Dog for Back Pain

The Bird Dog exercise strengthens the deep core and hip muscles, helping to support the spine and relieve back pain.

It promotes proper posture and spinal alignment by improving proprioception in the hip and lower back muscles, reducing the risk of lower back discomfort.

How to perform the Bird Dog – Instructions:

Step 1: Starting Position

  • Begin on your hands and knees, with your hands under your shoulders and knees under your hips.
  • Keep your back flat and lightly engage your core.

Bird dog - an exercise for back pain - starting position

Step 2: Engage your core:

  • Imagine lightly drawing your navel toward your spine to engage your core muscles.
  • Maintain a neutral spine position to protect your lower back.

 

Step 3: Perform the Exercise

  • Simultaneously extend your right arm straight out in front of you and your left leg straight back.
  • Keep your arm and leg at the same height as your body, parallel to the ground.
  • Exhale as you extend and reach, focusing on balance and stability.
  • Inhale as you return your arm and leg to the starting position.

Bird dog - an exercise for back pain - beginning the exercise

Bird dog - an exercise for back pain - middle

Step 4: Alternate Sides

  • Repeat the exercise by extending your left arm and right leg.
  • Continue to alternate sides in a slow and controlled manner.

Bird dog - an exercise for back pain

Sets & Reps:

  • For beginners, start with 2 sets of 8-10 repetitions on each side.
  • Gradually increase the number of sets and repetitions as you gain strength and confidence.

Tips & Form:

  • Maintain a neutral spine and engage your core to prevent arching your back.
  • Focus on balance and control, and avoid excessive swaying or tilting.
  • Breathe steadily during the exercise to assist in stability and coordination.

Consistent practice of the Bird Dog exercise can lead to improved core strength and balance, contributing to better back health and reduced risk of back pain. As you progress, you can explore variations or increase the intensity to further challenge your core muscles and enhance the benefits.

Disclaimer

This series does not serve as specific medical advice, and should be viewed as educational ONLY. Chronic pain is an individual and complex experience, and as such, any treatment needs to be tailored to the individual. Always seek advice from a relevant medical professional before undertaking any treatment or exercise program.

 

Struggling with pain, weakness, balance or other physical issues holding you back?

We should talk.

Got Back Pain?

Download our guide: 5 quick and easy exercises to reduce back pain.

Related articles

Hip Osteoarthritis can be treated with exercise

Hip Osteoarthritis: How Exercise Can Help with Pain – Routines and Tips

Exercise for Osteoarthritis - is it safe?

How Exercise for Osteoarthritis Can Help You Manage Your Condition

Impact loading can help osteoporosis

Using Impact Loading to Strengthen Bones with Osteoporosis

Asthma and Exercise - Effective Strategies and Health Benefits

Asthma and Exercise: Effective Strategies and Health Benefits

Weight Bearing Exercises can help prevent osteoporosis

Exercise Physiologist vs Personal Trainer – What Health Professional is Best for You?

Lower Back Pain Treatment: Exercise Physiologist vs. Physio

Download your free eBook

Back on Track: 5 quick and easy exercises to reduce back pain

Download Back on Track eBook about exercises to reduce back pain

Back on Track: 5 quick and easy exercises to reduce back pain

Download now, for free