Lower Back Pain Exercise: Bird-Dog (beginner)

The bird dog is a great exercise for lower back pain. It improves spinal and core strength, endurance & balance. Check out or easy to follow video and instructions below!


  • Start in an all fours position on your hands and knees.
  • Make sure your hands are under your shoulders and your knees are under your hips.
  • Your spine should feel relaxed and in its in it’s naturally curved (neutral) position.
  • Keep your head and neck in alignment with the rest of your spine. Your chin should be slightly tucked and your gaze slightly in front of your hands.
  • Once you feel balanced, raise your right arm and reach it forward until it’s in line with your torso; hold for 2-8 seconds.
  • In this position you should feel your abdominals activate.
  • Lower the arm and place it back down on the ground.
  • Reach your left leg backwards until it’s straight and in line with your torso. Think about reaching your foot back as if you are going to place the foot flat on a wall behind you with your toes facing down to the ground.
  • When lifting your leg your spine may want to twist or tilt towards the opposite side. Make sure to focus on activating your core while keeping the spine neutral.
  • Once in the correct position, hold for 2-8 seconds.
  • Repeat with left arm and right leg.
  • Complete 3 sets of 2-5 repetitions per arm and leg.
  • For a more advanced version try lifting your left arm and right leg at the same time, hold and then lift your right arm and left leg at the same time.


Mountain Health & Performance is back open for non-urgent care as of May 19th 2020! We will be following COVID-19 guidelines in our clinic to ensure the safety of our therapists and patients. Please call 604-984-0014 to book or click on the "book an appointment" button to book online.