Back and Spine Exercises

Dead Bug

The dead bug is a core exercise done lying on your back with arms and legs raised. You slowly lower opposite limbs while keeping the lower back steady. It trains the deep abdominals to control the spine without strain on the neck.

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What it does

The challenge is keeping the pelvis and back still while the limbs move. That builds anti-extension control, which protects the back during lifting and sport.

You will often see it in our programmes for lumbar spondylosis, disc bulge and spondylolisthesis, and it features in our lower back pain physiotherapy programmes.

How to do it

Lie on your back, knees bent at 90 degrees over your hips and arms pointing at the ceiling.
Gently press your lower back towards the floor and breathe out.
Slowly lower one heel to tap the floor, keeping the knee bent. Return.
Progress to lowering the opposite arm overhead at the same time.
Harder: straighten the leg as it lowers.

How much

6 to 10 slow repetitions each side, 2 to 3 sets.

Common mistakes

Lower back arching off the floor as the leg lowers.
Rushing.

Stop and check with us if

You notice doming along the middle of the tummy after pregnancy. Start with easier core work first.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

What is doming?

A ridge along the midline of the abdomen, often seen with abdominal separation after pregnancy.

How do I make it easier?

Keep both feet on the floor and move one arm at a time.

Related treatments

Back

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.