Back and Spine Exercises

Bird Dog

The bird dog lifts one arm and the opposite leg while you balance on hands and knees. It trains the back extensors, glutes and deep abdominals to hold the spine steady while the limbs move, with very low load on the discs.

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What it does

Controlling rotation and sway of the trunk while the limbs move is exactly what the back needs for daily tasks. The bird dog trains that control safely.

Our physiotherapists use it most often for lumbar spondylosis, disc bulge and spondylolisthesis, and it features in our lower back pain physiotherapy programmes.

How to do it

Kneel on hands and knees with your back flat and neck long.
Gently brace your tummy.
Slide one leg straight back along the floor, then lift it to hip height.
Once steady, add the opposite arm reaching forward at shoulder height.
Hold 5 seconds without the trunk twisting, then return and swap sides.

How much

6 to 10 repetitions each side, 2 sets, once a day. Increase hold time to 10 seconds.

Common mistakes

Lifting the leg too high and arching the back.
Letting the hips rotate open.

Stop and check with us if

Pain increases in the lower back or down the leg.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Can I do bird dogs after spine surgery?

Often yes, as part of later rehab, once your surgeon clears you.

Is it better than planks?

They train different demands. Bird dogs put less compression on the spine and suit early rehab.

Related treatments

Back

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.