Low Back and SI Joint, Phase 2 · Exercise 1 of 4 LB-2 #1

Dead Bug

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Motor control with limbs

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 8 reps each side

You needA mat or carpeted floor

Demonstration video: How to Do a Dead Bug Exercise | 30 Seconds | Physical Therapy | MedBridge (Medbridge). Follow the steps on this page if the video differs.

Photos

Dead Bug: Start: arms up, knees bent, feet lifted — Start: arms up, knees bent, feet lifted

Dead Bug: Reach: opposite arm and leg reach toward the floor — Reach: opposite arm and leg reach toward the floor

Why it helps

This teaches your deep core muscles to keep your spine steady while your arms and legs move. It is a controlled way to build core strength after a back injury.

How to do it

Lie on your back with knees bent, feet flat. Press your low back gently into the floor (like the flat phase of a pelvic tilt).
Lift both arms straight up toward the ceiling. Lift both feet off the floor with knees bent 90 degrees. This is the start position.
Slowly lower your right arm overhead AND straighten your left leg toward the floor. Stop just before your back arches off the floor.
Slowly return to the start. Do the same with the left arm and right leg.
Do 8 reps each side. Keep your low back pressed to the floor the whole time.

Too hard? Try this

Move just the arms, or just the legs. Build up to both together over the phase. Or shorten the range so your arm and leg do not go as far.

Too easy? Try this

Slow down to 3 seconds lowering and 3 seconds returning. Or hold the extended position 2 seconds before returning.

Common mistakes

Your low back arches off the floor.
You move too fast and lose control.
You hold your breath.

You should feel

Work in your deep core muscles.
Your low back pressed into the floor the whole time.

You should not feel

Sharp pain in your low back.
Pain shooting down a leg.

Stop right away if

Sharp low back pain.
Numb or tingly legs.
Sudden weakness in a leg.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program