Bird Dog: Your Go-To Exercise for a Stronger Core & back pain relief
- Admin
- Aug 14
- 3 min read
If there’s one exercise I could recommend to almost everyone, it’s the Bird Dog. It’s simple, doesn’t require any fancy equipment, and you can do it pretty much anywhere, your living room, the gym, even a hotel room if you’re travelling. Yet, despite its simplicity, it’s one of the most effective ways to build a strong, stable core and protect your lower back.
This is one of my personal favourites. I often sneak it into my own routine, not just as part of a workout, but also as a quick reset in the middle of the day. And the best part? It’s gentle enough for beginners but still beneficial for more experienced gym-goers and athletes.
Why the Bird Dog is a Back Pain Saver
When people think about core exercises, they often go straight to crunches, sit-ups, or planks. While those have their place, the Bird Dog focuses on something even more valuable, core stability.
Your “core” isn’t just your abs. It’s a whole team of muscles around your trunk, including your lower back, deep abdominal muscles, obliques, and even parts of your glutes. This team works together to support your spine and keep your body balanced during movement.
The Bird Dog is fantastic because it:
Strengthens deep stabilising muscles that keep your spine safe.
Improves coordination between your upper and lower body.
Teaches your nervous system how to control your posture and movement without overloading your spine.
Helps prevent lower back pain by reducing excessive strain and improving how your body moves as a whole.
How to Do the Bird Dog (Properly)
Here’s how to get the most out of it, because trust me, doing it slowly and with control makes all the difference:
Start in an all-fours position - hands under shoulders, knees under hips.
Brace your core (imagine gently pulling your belly button in towards your spine).
Extend your opposite arm and leg at the same time - think “reach” rather than “lift.” Your arm should be level with your shoulder, your leg level with your hip.
Pause for 2–3 seconds at the top while keeping your hips level.
Return slowly to the starting position, resisting the urge to rush.
Repeat on the other side.
Aim for 8–12 reps per side, moving with complete control. If you wobble, that’s your body telling you it’s working hard to stabilise.
Common Mistakes to Avoid
Even though the Bird Dog looks easy, it’s easy to slip into bad habits:
Over-arching your back — keep your spine neutral.
Lifting too high — think long, not high.
Rushing through — slow and controlled wins every time.
Letting your hips twist — keep them facing the floor.
A great tip is to imagine you’re balancing a glass of water on your lower back, you don’t want to spill a drop. Or actually balance a glass if you're feeling adventurous
When to Use the Bird Dog
The beauty of this exercise is its versatility. You can use it:
As part of a warm-up before strength training.
In a daily mobility or rehab routine.
As a mid-day movement break to reset posture (especially if you’ve been sitting for hours).
In the early stages of injury rehab (when guided by a professional).
I personally like to slip it into my morning mobility or use it on days I’ve been working at my desk a lot. It gets my brain, core, and spine all talking to each other again.
Takeaway
If you want to protect your back, improve your core stability, and move better in everyday life, the Bird Dog should be a regular part of your routine. It’s safe, adaptable, and can be progressed over time to keep challenging you.
It’s a small investment of time with a huge return for your health, and your spine will thank you for it.
📹 Want to see exactly how it’s done? I’ve put together a video demonstration where I walk you through the Bird Dog step-by-step so you can get the most out of it without the common mistakes.
And if you’re dealing with stubborn back pain or want a personalised plan, you can book a treatment with me and we’ll get you moving pain-free.
Look after your spines!
Imran @ The Muscle Therapy
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