Strengthen Your Core and Protect Your Spine with the Bird Dog Exercise
If you’ve ever dealt with lower back pain, poor posture, or weak core muscles, you might be looking for a simple, effective exercise that actually helps. One of the most chiropractor-approved exercises for spinal stability and core strength is the Bird Dog, and no, it has nothing to do with dogs or birds.
In fact, the Bird Dog exercise is one of the safest and most beneficial movements you can do at home to support your spine. It’s used in chiropractic and physical therapy offices across the country.
What Is the Bird Dog Exercise?
The Bird Dog is a bodyweight exercise that starts on your hands and knees. From there, you slowly extend one arm and the opposite leg at the same time, hold briefly, then return to center. Then you repeat on the other side.
It looks simple, but when done properly, it challenges your:
Core stability
Balance
Postural alignment
Coordination
It’s called “Bird Dog” because the position mimics a hunting dog pointing with one paw forward and one leg extended.
Why Chiropractors Recommend the Bird Dog
Chiropractors love this movement for several reasons:
Spinal Support: It strengthens the deep core muscles that protect the spine, like the multifidus and transverse abdominis.
Low-Impact: It’s gentle on the joints and safe for most fitness levels.
Postural Control: It helps retrain your body to maintain neutral spinal alignment.
Back Pain Relief: Bird Dog is part of many rehab programs for people with lower back pain or instability.
Whether you’re healing from an injury, trying to prevent one, or just want a better core, the Bird Dog is a great place to start.
Benefits of the Bird Dog Exercise
✅ Builds core strength without straining your back
✅ Improves posture and spinal alignment
✅ Helps prevent future injuries by enhancing stability
✅ Trains your brain and body to work together through coordination
✅ Activates glutes, shoulders, and deep abdominal muscles
How to Do the Bird Dog Properly
Start on your hands and knees with your hands under shoulders and knees under hips.
Brace your core and keep your spine in a neutral position.
Slowly extend your right arm forward and your left leg straight behind you.
Keep your hips level and avoid arching your back.
Hold for 3–5 seconds, then return to start.
Repeat on the other side.
Aim for 6–10 reps per side, moving slowly and with control.
Who Should Try This Exercise?
The Bird Dog is a versatile stretch that works well for:
People with lower back pain
Beginners starting a core-strengthening routine
Athletes needing spine stability
Postpartum moms rebuilding core muscles
Anyone who sits all day and needs more body awareness
As always, if you’re dealing with active pain or injury, consult your chiropractor before trying a new exercise.
How Re-LAX Chiropractic Can Help
At Re-LAX Chiropractic + Wellness, we often recommend the Bird Dog as part of our treatment plans, but we don’t stop there. We combine movement therapy with:
Gentle spinal adjustments to improve alignment
Active Release Technique (ART) to release tight muscles
Movement coaching to help you move smarter in daily life
Whether you’re recovering from back pain or want to strengthen your core safely, our team is here to support your progress.
📍 Re-LAX Chiropractic
8929 South Sepulveda Blvd., Suite 100
Los Angeles, CA 90045
🌐 www.re-laxchiropractic.com
Start with the Bird Dog today, and if you want expert guidance, book a visit with our team and take the first step toward a stronger, more supported spine.