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Effective Sitka Back Pain Exercise: Bird Dog

Exercise and back pain: what a pair! Arctic Chiropractic, Sitka personalizes the proper back pain exercises for each Sitka back pain sufferer visiting Arctic Chiropractic, Sitka to maximize back pain relief, bolster the supporting muscles like the erector spinae and multifidus, and reclaim function. Arctic Chiropractic, Sitka also gives every effort 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 Sitka chiropractor always tries to do. It’s a known fact that back muscle function varies from one chronic low back pain sufferer to another. Variations can be found via a thorough examination which Arctic Chiropractic, Sitka 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 Arctic Chiropractic, Sitka!


Exercise is a frequent suggestion for back pain patients…and with 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 in comparison 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) Arctic Chiropractic, Sitka believes our Sitka chiropractic patients would agree that benefits of any type like this for a condition that is reported 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 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 important 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 all fours: knees and hands, 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 Arctic Chiropractic, Sitka before beginning any exercise though to be sure it’s the right one for you!

CONTACT Arctic Chiropractic, Sitka

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.

Schedule your Sitka chiropractic appointment now. We will unite back pain and exercise together in a sensible way just for you and your back pain relief goal.

Sitka 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."