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Effective Toronto Back Pain Exercise: Bird Dog

Exercise and back pain: what a pair! Yorkville Chiropractic and Wellness Centre personalizes the most appropriate back pain exercises for each Toronto back pain sufferer visiting Yorkville Chiropractic and Wellness Centre to maximize back pain relief, strengthen the supporting muscles like the erector spinae and multifidus, and recoup function. Yorkville Chiropractic and Wellness Centre also tries to find exercises that are easy, effective in a variety of ways like the “bird dog” movement!


Chronic low back pain patients are not created equally. There are many factors that contribute to their back pain state. Each chronic low back pain sufferer must be considered individually as your Toronto chiropractor always tries to do. It’s a known fact that back muscle function varies from one chronic low back pain sufferer to another. Distinctions can be found from a thorough examination which Yorkville Chiropractic and Wellness Centre does quite well. The exam discoveries help mold an individual treatment plan with individualized exercise recommendations. (1) Be confident that you will be treated like the individual you are at Yorkville Chiropractic and Wellness Centre!


Exercise is a frequent recommendation for back pain patients…and for good reason. Muscles support the body and spine. A review of published papers on the usefulness of exercise found that exercise was likely effective for chronic low back pain compared to no treatment, placebo, advice or education alone, electrotherapy, or usual care. Its effect was small for function, but it improved pain and functional limitations outcomes. (2) Yorkville Chiropractic and Wellness Centre thinks our Toronto chiropractic patients would concur that benefits of any type like this for a condition that is said to be the leading cause of disability around the world for the past three decades or so, costing much in direct healthcare expense in addition to lost productivity, are worth seeking with a little exercise. Start with one exercise (like the following one!) and build up to the basic 10 for back pain


Erector spinae and multifidi muscles often grow weak with back pain yet are so essential for stability.  Bird-dog (aka quadruped opposite arm/leg) is a 3-way effective exercise: toning the erector spinae while strengthening the multifidus and the core as well. Start this by getting on hands and knees, stretching the left leg and right arm out level with the floor. Hold the position for a couple seconds and repeat on the other side. Do this 10 times on each side. (3,4) Talk with Yorkville Chiropractic and Wellness Centre before beginning any exercise though to be sure it’s appropriate for you!

CONTACT Yorkville Chiropractic and Wellness Centre

Listen to this PODCAST with Dr. Martin Fleming on The Back Doctors Podcast with Dr. Michael Johnson as he describes the treatment plan and outcome for a patient with low back and leg pain following The Cox® Technic System of Spinal Pain Management.

Schedule your Toronto chiropractic appointment today. We’ll unite back pain and exercise together in a reasonable way just for you and your back pain relief goal.

Toronto Exercise for Back Pain: Bird Dog 
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"This information and website content is not intended to diagnose, guarantee results, or recommend specific treatment or activity. It is designed to educate and inform only. Please consult your physician for a thorough examination leading to a diagnosis and well-planned treatment strategy. See more details on the DISCLAIMER page. Content is reviewed by Dr. James M. Cox I."