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Dead Bug Exercise for Low Back Pain

Updated: Oct 3, 2023

The dead bug exercise is a simple but effective core exercise that can help to strengthen your abdominal muscles, improve your posture, and prevent low back pain. That’s right - three benefits in one!

Dead bug exercise is a great way to learn how to use your core as a stabilizer, while moving your arms and legs. This is the #1 exercise we give to help prevent low back pain in the future.

Like most exercises, form is key! To do this exercise effectively, you want to:

  1. Keep your back flat on the ground at all times. Don’t let your back arch to get extra movement.

  2. Breathe through your belly aka Diaphragmatic breathing. This is the same breathing pattern used in yoga.

  3. Move slow and controlled. Focusing on core engagement

If you want to eliminate or avoid back pain in the future, we highly recommend adding this exercise into your daily fitness routine.

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