Effective Oxford Back Pain Exercise: Bird Dog

Exercise for back pain: a common recommendation with good reason. Satterwhite Chiropractic individualizes the proper back pain exercises for each Oxford back pain sufferer visiting Satterwhite Chiropractic to relieve pain best, bolster the supporting muscles like the erector spinae and multifidus, and reclaim function. Satterwhite Chiropractic also tries 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 situation. Each chronic low back pain sufferer must be considered individually as your Oxford chiropractor strives to do. It’s well-known that back muscle function differs from one chronic low back pain sufferer to another. Differences can be found from a thorough examination which Satterwhite Chiropractic is quite good at! The exam discoveries help shape a personalized treatment plan with personalized exercise recommendations. (1) Be confident that you will be treated like the individual you are at Satterwhite Chiropractic!


Exercise is a common recommendation for back pain patients…and with good reason. Muscles support the body and spine. A review of published papers on the effectiveness 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 enhanced pain and functional limitations outcomes. (2) Satterwhite Chiropractic thinks our Oxford chiropractic patients would concur that benefits of any type like this for a condition that is said to be the leading cause of disability globally for the past three decades or so, costing a lot in direct healthcare expense as well as 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 important for stability.  Bird-dog (aka quadruped opposite arm/leg) is a 3-way effective exercise: toning the erector spinae and strengthening the multifidus and the core as well. Start this by getting on all fours: knees and hands, stretching the left leg and right arm out parallel to 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 Satterwhite Chiropractic before beginning any exercise though to be sure it’s appropriate for you!

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Listen to this PODCAST with Dr. Martin Fleming on The Back Doctors Podcast with Dr. Michael Johnson as he details 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 Oxford chiropractic appointment today. We’ll unite back pain and exercise together in a reasonable way just for you and your back pain relief desire.

Oxford 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."