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Bird-Dog Exercise – Back Pain Buster

By 30-Day Challenges, Exercises, Fitness

Bird-Dog - Back Pain BusterMost back and neck pain is caused by either under-active glutes leading to excessive strain put on the lumber spine or under-active mid and lower trapizius muscles leading to a rounded thoracic, back and neck pain. Does one of these sound like you? Yes? Then this is the exercise for you. Bird-dog gets your glutes fired up to move and stabilize during the movement. Your abdominals are activated to secure your spine in place, and your mid to lower trapezius is engaged to extend your arm. This move could seriously improve your day and every day after that!!!

The Challenge

Really simple here. DWFG. Do What Feels Good! This move is all about improving posture, so your challenge today is just to follow the video and  perform the exercise. You pass the challenge if you do it once through. If you spend a lot of time at a computer, I would recommend following along with the video more often. Try doing 20 bird-dogs for every hour of computer work. Check out our Bird-Dog Exercise – Back Pain Buster video!

We’re Excited for You

If you’re doing the 30-Day Exercise-a-Day Challenge, we’re so happy you’ve joined us! It’s not too late to join the challenge if you haven’t already.

You’re not alone. We and the Fit Body Full Life community are doing this challenge with you!

We’d love to hear how you’re doing and what you’ve enjoyed so far. Join us daily here on our blog, on YouTube, and on our Fit Body Full Life Facebook Page!

Be sure to check out our original 30-Day Exercise-a-Day Challenge post for a list of all our 30-Day Exercise-a-Day Challenge posts.

We recommend checking with your physician before making any changes to your exercise routine or diet.

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Reader Interactions

Comments

  1. Bharat says

    Hi Tom,

    I do 8 hours sitting job ahead of computer, so I guess this exercise for me. I often feel neck pain, and I hope bird-dog exercise will give positive outcome.

    • admin says

      For many, a standard work day includes hours sat at a desk. This causes havoc on lumbo-pelvic stability and posture, spinal posture and shoulder/scapular stability and posture. I love bird dog to negate the side effects of a desk job.Hope it helps you Bharat

    • shohel says

      Yes, you can use this method.This method is very useful for removing back pain.I always suggest People that do not take any medicine for relief back pain because pain killer is always harmful to health.You can use bird dog exercise also try to use inversion therapy which is also a modern backpain removing method.
      Also, I would like to suggest that don’t seat a chair long time.After 1-2 hours later try to walk a little bit.This will help for your blood circulation.

    • admin says

      It’s a yoga exercise, hence the slightly odd name. Great to promote good pelvic, spinal and shoulder posture. Hope you like it!

  8. Cavakia Therlonge says

    Thanks for sharing this great back exercise here! My client will love performing this simple yet effective exercise that strengthens the core and surrounding muscle groups

  10. Grace says

    Thanks for sharing this information. I will do this especially when I have no time since I am too expose on a computer everyday.

  11. Matt says

    Its not easy but if you continue to exercise it will definitely help your back. I’ve been doing back training over the past year and it has helped so much..

  12. Mary Thomas says

    Light yoga and pilates have really helped me overcome the lower back pain I was suffering from. This is exercise for me not only helps my back but also works my core and triceps which is awesome. Definitely recommend trying this if you have lower back pain.

  14. Paulo says

    Olá Tom, gostei muito deste seu blog, muito informativo e educativo. São exercicios simples que parece funcionar com qualquer pessoa. Achei tão interessante que vou colocar um link direto para o seu site se voce me permitir. Tenho um site que orienta e ajuda as pessoas com dor na coluna , dor lombar, dor no pescoço etc..