Overview
The dead bug is a beginner core-stability exercise: lying on your back, you move your arms and legs while keeping your lower back still and pressed into the floor. It teaches the core to hold the spine steady while the limbs move — exactly what your back needs during walking, lifting and everyday movement.
It is a gentle, low-risk exercise that suits many people with back pain, and it can be made harder in small steps.
How to Do It
- Lie on your back with knees bent over your hips and arms reaching toward the ceiling.
- Keep your lower back gently pressed toward the floor.
- Slowly lower one arm overhead while the opposite leg straightens and lowers toward the floor.
- Stop before your back lifts off the floor or your leg touches down uncomfortably.
- Return to the start slowly, then repeat on the other side.
- Continue alternating sides in slow, controlled repetitions.
What You Should Feel
Effort in the abdominal muscles while the back stays still. The movement should feel controlled, not rushed. Stop if you feel sharp back pain or leg pain.
Common Mistakes
- Letting the lower back arch away from the floor as the limbs lower
- Moving the arms and legs too fast or too far
- Holding the breath
- Using momentum instead of control
Make It Easier
- Keep the knees bent and lift only the arm, keeping both feet on the floor
- Lower the limbs only a short distance
- Place hands on the abdomen to feel the core switch on
Progression
- Lower the limbs farther while keeping the back still
- Add a slow tempo on the lowering phase
- Progress to the bird dog on hands and knees, then to standing core work
Common Questions
Is the dead bug good for back pain?
It is a common starting exercise for load-related back pain because it trains core control at low load. Pair it with the guidance in the back loading principles and progress gradually.
How many should I do?
Start with 2 sets of 6–8 slow alternating repetitions per side, two or three times per week. Control matters more than numbers.
References
- NICE. "Low back pain and sciatica in over 16s: assessment and management." NG59. 2016 (updated 2020). https://www.nice.org.uk/guidance/ng59
- NHS. "Back pain." https://www.nhs.uk/content-widgets/health-a-to-z/back-pain
This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.