11 Ways Your Core Can Beat Winter Back Pain

5. Bird dog: balance and posterior chain synergy

Bird dogs bridge the core and the back muscles, improving coordination for tasks that need upright control. Start on hands and knees with a neutral spine. Extend your right arm forward while reaching your left leg back until the body forms one long line. Hold briefly, then return and switch. Keep the hips level and avoid rotating the pelvis. If balance is a challenge, tap the toes lightly down between reps. Progress by holding longer or adding a small pulse at the top, but never sacrifice alignment. This exercise builds endurance in the muscles that resist unwanted sagging or twisting—useful when walking on icy sidewalks or carrying awkward loads. Aim for 8–12 reps per side in two to three sets, a few times per week. The bird dog teaches your nervous system to stabilize the spine while limbs move—an important skill for cold-weather tasks that demand agility and strength.

6. Side plank: shore up lateral stability

Side planks strengthen the obliques and the muscles that control sideways motion. Lie on your side, prop up on the forearm, and lift hips until your body forms a straight line from head to feet. If full bodyweight is hard, keep the bottom knee on the floor for support. Hold for 10–30 seconds per side, build up slowly, and focus on a steady breath. Lateral core strength helps when you twist to clear snow from a car or step down off a curb in bulky boots. Strong obliques also reduce rotational strain that often lands on the lower back. For progression, stack hands or lift the top leg slightly. For people with shoulder pain, perform the plank from the knee or against a wall. The side plank is practical: short holds repeated across the week create carryover into daily life without long training sessions.