Strengthen Your Core to Avoid

Low Back Pain

Video by Dr. Erik Waldeland

Avoid Low Back Pain with Bird Dogs

Low back pain is by far one of the most common complaints we seen amongst new patients, and an imbalance in muscles of the core, low back, and pelvis contribute to a majority of the cases we see.  One of the key movements I teach my patients is the bird-dog.  This exercise, when done correctly, is one of the best movements to help stabilize the small muscles surrounding the lumbar spine, as well as strengthen the core and improve balance.  This exercise is so important to our rehab protocols that I have my patients start here and master this move whether they’re a professional football player, or an 80-year-old women trying to keep her ability to play golf.  There are dozens of exercises out there that aim to strengthen the core and other stabilizing muscles, but the research shows that the bird-dog specifically, is among the best to strengthen the erector spinae (which stabilize the joints of the spine).

“The front plank with brace can be considered the most effective exercise in activating the external oblique, whereas the squat and bird-dog exercises are especially effective in activating the lumbar erector spinae”


Calatayud, Escriche-Escuder, Cruz-Montecinos, Andersen, Pérez-Alenda, Aiguadé, & Casaña. (2019). Tolerability and muscle activity of core muscle exercises in chronic low-back pain. International Journal of Environmental Research and Public Health, 16(19), 3509.

Our Message

We know how important it is to find a Chiropractor near you that you can trust. The Chiropractic Care team in St. Louis Park, near the corner of MN-100 S & Lake Rd./Westside Dr., not only relieve back pain, neck pain and headaches, but also teach how reducing stress has been shown to support good health in the research literature. We want to help you know how to be healthy by making good choices on diet, movement and mental health.