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Effective Richmond Back Pain Exercise: Bird Dog

Exercise and back pain: what a pair! Johnson Chiropractic personalizes the most appropriate back pain exercises for each Richmond back pain sufferer visiting Johnson Chiropractic to maximize back pain relief, strengthen the supporting muscles like the erector spinae and multifidus, and recoup function. Johnson Chiropractic also gives every effort to find exercises that are simple, effective in a variety of ways like the “bird dog” move!


Chronic low back pain patients are not created equally. There are numerous factors that impact their back pain status. Each chronic low back pain sufferer must be evaluated individually as your Richmond chiropractor always tries to do. It’s well-known that back muscle function varies from one chronic low back pain sufferer to another. Distinctions can be found from a thorough examination which Johnson Chiropractic does quite well. The exam discoveries help create an individual treatment plan with individualized exercise recommendations. (1) Be confident that you will be treated like the individual you are at Johnson Chiropractic!


Exercise is a common suggestion for back pain patients…and for good reason. Muscles support the body and spine. A review of published papers on the effectiveness of exercise revealed 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) Johnson Chiropractic thinks our Richmond chiropractic patients would be in agreement that benefits of any type like this for a condition that is said to be the top cause of disability globally for the past three decades or so, costing much in direct healthcare expense and 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 weaken with back pain, but they are so valuable for stability.  Bird-dog (aka quadruped opposite arm/leg) is a 3-way effective exercise: toning the erector spinae and strengthening both the core and the multifidus. Start this by getting on hands and knees, stretching the left leg and right arm out parallel to the floor. Hold this for a couple seconds and repeat on the other side. Do this 10 times on each side. (3,4) Have a chat with Johnson Chiropractic before starting any exercise though to be sure it’s appropriate for you!

CONTACT Johnson Chiropractic

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

Make your Richmond chiropractic appointment soon. We will unite back pain and exercise together in a reasonable way just for you and your back pain relief goal.

Richmond 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."