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Effective San Jose Back Pain Exercise: Bird Dog

Exercise and back pain: what a pair! Chiropractic Solutions personalizes the most appropriate back pain exercises for each San Jose back pain sufferer visiting Chiropractic Solutions to maximize back pain relief, strengthen the supporting muscles like the erector spinae and multifidus, and recoup function. Chiropractic Solutions also gives every effort to find exercises that are simple, effective in numerous ways like the “bird dog” move!


Chronic low back pain patients are not all made in the same way. There are numerous factors that contribute to their back pain state. Each chronic low back pain sufferer must be considered individually as your San Jose chiropractor always tries to do. It’s well-known that back muscle function varies from one chronic low back pain sufferer to another. Differences can be found via a thorough examination which Chiropractic Solutions is quite good at! 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 Chiropractic Solutions!


Exercise is a common suggestion for back pain patients…and for good reason. Muscles support the body and spine. A review of published papers on the usefulness 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 limited for function, but it enhanced pain and functional limitations outcomes. (2) Chiropractic Solutions thinks our San Jose chiropractic patients would agree that benefits of any sort like this for a condition that is reportedly the leading cause of disability around the world for the past three decades or so, costing much in direct healthcare expense in addition to lost productivity, are worth seeking 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 weaken with back pain yet are so essential 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 starting on hands and knees, stretching the left leg and right arm out parallel to the floor. Hold this for a couple seconds and repeat on the other side. Perform this 10 times on each side. (3,4) Talk with Chiropractic Solutions before beginning any exercise though to be sure it’s the right one 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 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 San Jose chiropractic appointment today. We’ll unite back pain and exercise together in a sensible way just for you and your back pain relief goal.

San Jose 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."