Dead bugs, also known as dying bugs, are a great exercise for patients experiencing low back pain. The exercise engages the lower body, upper body and abdominal muscles in a coordinated pattern. When patients are past the acute phase of treatment in which the rehabilitation is focused on pain relief, the exercise is used to strengthen and improve overall function.
How to perform dead bugs:
- Start by lying on your back on a flat surface such as the floor, a bed or an exercise mat
- Bring both of your arms above your chest with your elbows straight (arms lined up with shoulders)
- Flex both of your hips to 90 degrees and bend both knees to 90 degrees (knees lined up with your hips)
- Alternate opposite arm/leg by elevating one arm above your head to the point that is just above the floor while simultaneously lowering the opposite leg to the point that is just above the floor as well
- Bring the arm/leg back to the start position and switch sides
- Perform 10-15 reps each side per set
- Perform 2-3 sets multiple times per week
- If the exercise is too difficult to start, you can start by lowering one leg or arm at a time and not doing both at the same time
Dead bugs are a great exercise for patients experiencing low back pain when the treatment plan has progressed to strengthening and function.
We always recommend making an appointment for any new onset spinal or extremity pain as well as for re-aggravations of previous symptoms to properly diagnose the underlying cause and to determine the most appropriate treatment.
To make an appointment, click on the following link: https://ledermanchiropractic.janeapp.com/
Yours in health,
