Effective Richmond Back Pain Exercise: Bird Dog

November 07, 2023

Exercise for back pain: a common suggestion with good reason. Johnson Chiropractic personalizes the proper back pain exercises for each Richmond back pain sufferer visiting Johnson Chiropractic to relieve pain best, bolster 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 all made in the same way. There are numerous factors that impact their back pain status. Each chronic low back pain sufferer must be considered individually as your Richmond chiropractor always tries to do. It’s a known fact that back muscle function differs from one chronic low back pain sufferer to another. Differences can be found from a thorough examination which Johnson Chiropractic is quite good at! The exam discoveries help guide 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 frequent recommendation for back pain patients…and for good reason. Muscles support the body and spine. A review of published research on the effectiveness of exercise revealed that exercise was likely effective for chronic low back pain in comparison to no treatment, placebo, advice or education alone, electrotherapy, or usual care. Its impact was limited for function, but it improved pain and functional limitations outcomes. (2) Johnson Chiropractic thinks our Richmond chiropractic patients would agree that benefits of any type like this for a condition that is reported to be the leading cause of disability globally for the past three decades or so, costing a lot in direct healthcare expense and lost productivity, are valuable to pursue with some 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, but they are so critical 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 starting on hands and knees, stretching the left leg and right arm out level with 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 now. We’ll unite back pain and exercise together in a sensible way just for you and your back pain relief goal.

Richmond Exercise for Back Pain: Bird Dog