Crunches and sit-ups can place stress on the lower back, so a runner with sciatica asked a physical therapist for an alternative to strengthen the core. The therapist recommended the bird dog, alongside two other exercises described as back-friendly: the dead bug and glute bridge.
The bird dog trains the abdominal muscles to stabilize the spine while the arms and legs move. Start on all fours, with hands beneath the shoulders and knees beneath the hips, keeping the back and neck neutral. Brace the core, then slowly extend one arm forward and the opposite leg back. Keep the hips facing the floor, pause briefly and return to the starting position. Alternate sides for 8–10 repetitions on each.
A dead bug is performed lying on the back, which supports the lower back against the floor. Raise the arms toward the ceiling and bend the knees to 90 degrees above the hips. Press the lower back into the floor, then slowly lower one arm overhead while extending the opposite leg. Only move as far as possible without the lower back lifting. Return to the start and switch sides, completing 8–10 repetitions per side. A gentler option is to keep the knees bent and tap one heel down at a time.
The glute bridge works the glutes, hamstrings and lower-back stabilizing muscles. Lie on the back with knees bent and feet flat, then engage the abdomen and tilt the pelvis slightly so the lower back rests against the floor. Push through the heels to raise the hips until the body forms a straight line from shoulders to knees, without arching the lower back. Squeeze the glutes briefly at the top, then lower slowly.
The source notes that exercises that suit one person may not be appropriate for everyone. Beginners, people who are pregnant or postpartum, and those recovering from an injury or surgery are advised to seek personalized guidance from a qualified professional.
Sources: Tom's Guide.