Research shows that strengthening the core can help alleviate back pain. In this video, we will go over Dr. Oliver’s favorite core exercise that he uses with all of his patients.
Defining “The Core:”
- The core makes up dozens of tiny inner muscles – not just the abs!
- These muscles are supposed to work as a stable platform to allow the legs and arms to move freely.
- Your core helps to stabilize your low back and hips, to prevent injuries.
Things to keep in mind when doing the Dead bug exercise and its progressions:
- Move slowly and under control.
- If you feel a strain in your back, move to an easier progression.
- You should feel your abdominal and pelvic muscles working.
- Brace (Contract) your abs and core muscles throughout the exercise.
- Keep breathing throughout this exercise.
- If you work on one progression for a few days, and you feel controlled, with no strain on your back – move to the next progression.
- Don’t bend or flex the spine when doing “core exercises” (which is why sit-ups are not typically recommended in a rehabilitative setting).
Dead Bug Exercise – Legs Only
- Start by lying on your back, with your knees bent and feet flat
- Find a neutral spine:
- Tuck pelvis.
- An “anterior tilt” lifts the low back off of the floor.
- A “posterior tilt” flattens the back to the floor.
- Find the in-between position by placing your hand under your back to feel the floor and your hand. This is about neutral.
- Tighten your abdominal muscles. This can be done by imagining as if someone was about to punch you in the stomach. Do not clench so hard that you are holding your breath. You should maintain normal breathing during this exercise.
- Maintain this spinal and pelvic position for the duration of the exercise.
- Slowly lift one leg at a time until your hips and knees are bent to 90 degrees.
- Slowly extend one leg and return.
- Extend the other leg and return.
- Alternate legs for a total of 10 repetitions (5 each leg) – This is 1 set.
- Rest.
- Repeat 3 sets total.
Tips:
- This is not a “bicycle” exercise. You are moving slowly and with control. Your abdominals and hips should stay solid.
- Your back should not arch off of the floor.
- If this is too difficult or if you feel a strain in your back try:
- Only extending your legs halfway.
- Doing 5 reps on one leg and then 5 reps on the other- do not alternate.
Dead Bug Exercise – Arms and Legs
- Use the same set up as the previous exercise
- Add on the arms by raising your arms straight up towards the ceiling.
- As you extend one leg, extend the opposite arm.
- Go slowly and practice- this one can be tricky!
- Perform a total of 10 repetitions (5 on each leg). This is 1 set.
- Rest.
- Perform a total of 3 sets.
Tips:
If this is too difficult, or if you feel a strain on your back:
- Do not let your back arch off of the floor.
- Only move your arms and legs a quarter, or a half of the way.
- Progress when you feel controlled and no strain.
- Don’t forget to continue breathing.
Dead Bug Exercise – Add Resistance
- This is the same exercise as the second progression, but with weights.
- Add light dumbbells to arms and/or add ankle weights to legs (or heavier shoes).
- Move through 3 sets of 10.
Tips:
If this is too difficult, or if you feel a strain on your back:
- Do not let your back arch off of the floor.
- Only move your arms and legs a quarter, or a half of the way.
- Progress when you feel controlled and no strain.
- Don’t forget to continue breathing.
Dr. Oliver has been practicing in Massachusetts since 2007. He is a graduate of Marist College where he received a Pre-Med Bachelor of Science degree in Biology. Dr. Oliver then went on to pursue his chiropractic career by attending Palmer College of Chiropractic West, where he graduated Cum Laude. Dr. Oliver has his diploma in rehabilitation, which allows him to combine rehab and corrective exercise with traditional chiropractic treatment. This gives his patients better long term results.
Co Authors :
Received her Doctorate in physical therapy from Rutgers University in 2016. Since graduation she has been working mostly with outpatient orthopedics. She says: “I believe that if you can move freely and pain-free throughout your life, you can live life to it’s fullest. As a Certified Strength and Conditional Specialist and a CrossFit coach, I believe that physical abilities are directly correlated with quality of life.”