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Dead BugThe safest core exercise for a painful lower back.
Glute BridgeStrong glutes take the load off your lower back.
Bird Dog
Reviewed by Jules T., certified yoga teacher · Difficulty 2/3
The classic back-safe core builder: opposite arm and leg reach while the spine holds still. It trains exactly the stability a sore back is missing.
How to do it
- Start on hands and knees, wrists under shoulders, knees under hips.
- Brace your core to keep your spine neutral.
- Simultaneously extend your right arm forward and left leg back.
- Hold 3–5 seconds, keeping your hips level and spine still.
- Return to start and switch sides. Repeat 8–10 times per side.
Common mistakes
- Letting the hips rotate as the leg lifts.
- Lifting the arm and leg higher than the flat-back line.
- Speeding up — slow is the entire point.
Take care
- Wrist discomfort? Move your hands slightly forward of your shoulders, or pad the heels of your hands with a folded towel.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Bird Dog fits in your week — unlocked with your personal plan.
Related moves
Dead BugThe safest core exercise for a painful lower back.Glute BridgeStrong glutes take the load off your lower back.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.