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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.

3 spine-safe exercises for working your core

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.

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