A key exercise for building control around your spine—especially if your back tends to move when it shouldn’t.
Dead Bug — Quick Guide
• Best for: Low back pain, poor core control, spinal instability
• Reps: 6–10 reps each side
• Frequency: 1–2x daily
• Difficulty: Easy–Moderate
• Time: 2–4 minutes
This exercise often looks simple—but once you try to coordinate it properly, you might start to feel muscles where you didn’t realise you had them!
LINK EXERCISE VIDEO
WHEN TO BE CAUTIOUS
You may want to modify or avoid this if:
• The movement causes lower back pain
• You cannot keep your back flat against the floor
• You feel increased pain travelling down the leg (see sciatica page LINK)
If unsure, seek professional advice.
WHAT THIS EXERCISE IS REALLY TRAINING
The Dead Bug is a control-based exercise.
It’s not about how strong your core is—it’s about how well it can stabilise your spine while your arms and legs move.
A useful way to think about it:
Your arms and legs are the moving parts—but your spine is the part that should stay still when required.
If that central control isn’t there, your lower back starts to move and take unnecessary strain.
HOW TO DO THE EXERCISE
Follow these steps:
- Lie on your back with your hips and knees bent 90° degrees (table-top position)
- Flatten your lower back gently into the floor
- Lift your arms straight up towards the ceiling
- Slowly lower one arm overhead
- Return it to the start position
- Repeat with the other arm
Once this feels controlled:
- Keep the arms still and try it with the legs, slowly lowering one leg at a time
- Progress to opposite arm and leg together
3 images demonstrating the exercise
The goal is to keep your body steady throughout—your back should not move.
THE MOST IMPORTANT RULE
Your lower back should stay gently pressed into the floor throughout the movement.
This is what makes the exercise effective.
BUILDING UP THE MOVEMENT
It’s completely normal for this to feel awkward at first.
Coordinating opposite arm and leg can feel a bit like trying to rub your belly and tap your head at the same time.
Most people don’t get it straight away—but it improves quickly with practice.
Start simple:
• Arms only
• Then legs only
• Then combine both after doing after a week or two.
With spinal stenosis LINK, if in doubt, keep it to arms only. Avoid aggravating the nerves at all costs
HOW MANY SHOULD YOU DO?
Start with:
• 6–10 repetitions each side
• 1–2 sets
• 1–2 times per day
As it becomes easier:
• Increase control before increasing repetitions
• Focus on quality rather than speed
WHAT YOU SHOULD FEEL
• Gentle engagement through your core (abdominal muscles)
• Your back staying flat against the floor
• Smooth, controlled movement
WHAT YOU SHOULD AVOID FEELING
• Your lower back lifting off the floor
• Pain or strain in your lower back
• Loss of control as you move
WHEN TO STOP (IMPORTANT)
If your back starts to lift—even though you’re trying to keep it down—that’s a sign your core is getting fatigued.
That’s your cue to stop.
Pushing past this point just turns it into the wrong exercise.
Also, if you feel strain building in your lower back, take a break.
CLINIC TIP
Most people focus on moving their arms and legs.
That’s not the priority.
The priority is keeping your back still.
Think:
“My limbs move—but my back doesn’t.”
WHEN TO USE THIS EXERCISE
This exercise works particularly well:
• Early in a rehab programme
• After pain has settled but control is still lacking
• As part of a core stability routine
If your movements feel more controlled afterwards, that’s a good sign it’s helping.
HOW THIS FITS INTO YOUR RECOVERY PLAN
This is a key control-based exercise.
It helps:
• Improve coordination around the spine
• Reduce recurrent low back pain flare-ups
• Build confidence with movement
From here, you may want to combine it with:
• Bird Dog exercise LINK
• Glute bridge exercise LINK
• Side plank LINK
BODY PART: Low back
CONDITIONS: Non-specific mechanical low back pain, disc bulge, disc degeneration, sciatica, Spinal Stenosis
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