I suffer from sciatica, so I have to be mindful when it comes to ab exercises like crunches and sit-ups, which typically put a lot of stress on the lower back. In the run-up to my last marathon, I asked my physical therapist for an ab exercise that would build core strength and stability without stressing my back — read on to find out what he said next.

As a reminder, what works for me might not work for you or your body. If you’re a complete beginner, pregnant or postpartum, or recovering from an injury or surgery, it’s always best to seek personalized advice from a qualified professional.

When it comes to a spine-safe way to work your core, the main exercise my therapist recommended is the bird-dog. Read on to find out how to do a bird dog with perfect form, its benefits, plus two other back-friendly exercises to add to your routine.

Unlike crunches, which force your back to bend as you lift your head, neck, and shoulders off the mat, bird dog teaches your abdominal muscles to hold your spine in place while your limbs move. This helps build the functional fitness you need for everyday life, as well as during sports like running.

As you perform the bird dog, you’ll be working the deep stabilizer muscles that run along the spine and glutes, rather than the outer six-pack muscles. The deep core works as the body’s corset and helps protect your spine from injury.

Another safe exercise to try if you suffer from lower back pain is the dead bug.

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