BIRD DOG ROWS FOR A STRONGER, MORE STABLE BACK
The Bird Dog Row is one of my favourite exercises for building upper back strength while teaching your core to keep your spine stable. It’s not about lifting the heaviest weight. It’s about staying in control throughout the movement.
✅ Challenges your core to resist unwanted movement
✅ Reinforces good spinal stability
✅ Builds upper back strength with less unnecessary stress on your back
✅ Great addition to many strength programs
If you’d like to learn more exercises like this and understand why they work, I’m hosting a Lifting With Back Pain Workshop this Saturday, July 25, from 10:00–12:00 PM at Unified Fitness.
We’ll cover practical ways to modify common lifts, reduce unnecessary stress on your back, and keep training with confidence.
Reserve your spot through the link in my bio.
Unified Fitness
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I help people eliminate low back pain & rebuild strength without wasted hours at the gym, endless rehab, or cookie cutter programs. In pain? Out of Shape?
Ottawa's Premier Personal Training Studio. We can help! Discover your Strength!
07/21/2026
BACK PAIN DURING YOUR WORKOUTS?
I’m hosting a hands-on workshop this Saturday where I’ll show you how to modify your lifts, keep training, and finally understand what’s actually causing your back pain.
Spots are filling up quickly. If you’ve been thinking about coming, now’s the time.
Reserve your spot through the link in my bio. See you there. 👊
Join me for a Lifting With Back Pain Clinic, right here in Ottawa, where I’ll show you how to train with more confidence and less fear of making your back worse.
Here’s what you’ll learn:
✅ Why your back hurts during certain lifts
✅ Common mistakes that keep pain coming back
✅ Smarter exercise alternatives that reduce irritation
✅ How to rebuild strength safely and confidently
📅 Saturday, July 25, 2026
🕘 9:00 AM – 11:00 AM
📍 Unified Fitness
394 Booth Street, Ottawa
Reserve your spot through the link in my bio. I look forward to seeing you there.
IF THESE EXERCISES HURT YOUR BACK, TRY THESE INSTEAD
You don’t have to stop training just because your back is sensitive. You just need better options that keep you strong without forcing your body into positions it doesn’t tolerate well right now.
❌ Deadlift
✅ Suitcase squat
❌ Bent-over row
✅ Bird dog row
❌ Crunches
✅ Side plank with stability ball
❌ Deadlift
✅ Single-leg deadlift
Same goal. Better control. Less irritation.
Train smart first. Build intensity after.
07/08/2026
Wondering if our program is worth it?
The best answer doesn’t come from us.
It comes from the people who have actually trained here, followed the process, and experienced the difference.
We’re grateful for every member who takes the time to share their experience. It means a lot, and it helps others understand what Unified Fitness is really about.
Swipe to see what our members have to say.
Ready to start your own progress? Send us a message.
07/01/2026
Happy Canada Day from all of us at Unified Fitness. 🇨🇦
Wishing you a safe, active, and meaningful Canada Day with the people you care about most.
— Pedja & the Unified Fitness team
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394 Booth Street
Ottawa, ON
K1R7K6
Opening Hours
| Monday | 6am - 8pm |
| Tuesday | 6am - 8pm |
| Wednesday | 6am - 8pm |
| Thursday | 6am - 8pm |
| Friday | 6am - 8pm |