The One Exercise I Give Every Client with Back Pain
- Michael Dilworth
- Jul 23, 2025
- 2 min read
When someone asks me, “What’s the single best exercise for back pain?” My answer is simple: the Bird-Dog.
It’s not flashy. It’s not trendy. But when done right, it’s incredibly effective.
Why Bird-Dogs Work For Back Pain
The Bird-Dog teaches one of the most important principles in back pain recovery: how to stabilize your core while your arms and legs are moving — just like in real life.
This straight-back exercise improves:
Spinal control
Balance and coordination
Core stability
Pain-free movement — without loading your spine
And that’s why I use it with nearly every client, whether they’re fresh out of spinal surgery or training for performance.
Here’s the Problem…
Most people get Bird-Dogs totally wrong.
They rush through the reps. They overextend. They twist or lose control.
And that takes a great exercise and turns it into a complete waste of time — or even a risk for more pain.
The Real Key: Do the Version That Fits Your Body
The most important thing isn’t just doing Bird-Dogs — it’s doing the right version for your body.
That might mean:
Using a wall for extra support
Reducing the range of motion
Performing the movement on a balance trainer
Or something in between
We scale the movement based on your current level, your pain history, and your goals. That’s what makes it work.
Every one of my clients does Bird-Dogs in some form — but the version they do is customized for where their body is at today.
Bottom Line: Don’t Skip Bird-Dogs
Master them. Progress them. And let them work for you.
If you’re tired of random tips to relieve back pain from sitting, and want a real core muscle workout that actually helps you feel better, this is where to start.
👉 Need help finding the right version of Bird-Dogs for your body?
— I’ll help you get moving in the right direction.
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