The Dead Bug Exercise - The Key to Core Strength and Back Relief

When dealing with lower back pain, it's important to remember that some of the simplest movements can be the key to relieving that pain. In this video, one of our Doctor of Chiropractic professors, Dr. Nathan M Sermeno, DC, DACBSP, shows how the Dead Bug movement can play a big role in getting you out of pain. This exercise requires no equipment and can be done in your home in just 2 minutes. As you feel comfortable, you can move up in duration.
This exercise is set up for general back pain or strained muscle. The Dead Bug exercise help alleviate tension in the lower back and activates your abs, also known as your core. Strengthening those muscles is key to helping that pain and improving your posture. Through daily stretches and exercises, your pain will lower over time.
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[@johnmifsud2698]

Missed a very important point about how the back has to be pressing against the floor or table. My visceral therapist showed me how to do this properly.

[@risk5riskmks93]

This bug isn’t dead, it’s just stuck on its back.

[@gregryan3252]

This was one of those exercises the DI's used when I was in the Army to smoke us whenever they got board and wanted a laugh. We called it the dying cockroach and believe me you felt like you were dying.

[@murdockonrad]

Great job but why did you stop there? You could have demonstrated him in action at length, couldn't you have? The explanation was perfect but the implementation?

[@henkvrieling9586]

Unnecessary annoying music

[@andreakrueger7851]

In yoga, this exercise is called Ananda Balasana or Happy Baby Pose.

[@donlitt]

I learned a variation of this called the dead cockroach, but I’ve added this into my McGill big 3 routine and my core and back are getting stronger

[@eagle-eye29]

Very hard on the back. It wrecked me even with my back pressed down. If your core isn’t strong to begin with don’t do this.

[@robinjanashak3462]

Great core exercise without straining my neck. I need to strengthen my core to better support my lower back that has 3 bulging discs that I’m working on healing. Thank you!!

[@tylercunningham4311]

I straighten my leg as it comes down to the ground. Is that okay?

[@jayross2628]

Great exercise, perfectly demonstrated and explained.

[@Firefitty]

Thank You Dr. See Mano I will add this excersize to my workout routine

[@borgullet3376]

technically speaking that would be " the dying bug " lol jkg - Thank You for this example

[@vister6757]

Do you have a similar exercise for people with limited legs mobility (due to polio) to strengthen core muscles?

[@rodrigo13121962]

Thank you

[@mshalls7614]

Good stuff. Thank you

[@profahrer5160]

It really helps 🤙⭐️

[@neilbeech4093]

thanks you

[@loyal4theway159]

great exercise

[@thangknowa3288]

Makes sense to me.