How to Banish Back Pain with Deadbugs

Banish Back Pain with Deadbugs

Step one to banish back pain: first, go around your house and collect as many bugs as you can find — ladybugs, woodlouse, beetles, spiders, ants, anything goes…

Now put them outside! You don’t need them to help your back pain ☺

Back pain and posture

One reason why many people have lower back pain, is that their pelvis is tilted forward more than it should be.

Think of your pelvis as a glass of wine — when you have an excessive arch in your lower back, all that wine is spilling out the front of your body. That overextended posture can lead to back pain — it also makes your gut stick out, so you look more overweight than you actually are.

Women naturally have more of a forward (anterior) pelvic tilt than men. However, with my female training clients, I frequently observe that this is much more pronounced than it should be, even years after they’ve had a baby.

A simple way to check your pelvic alignment is to wear your trousers or pants, and look at yourself sideways in a mirror. Is the waistband nearly horizontal (as a slight forward tilt is perfect), or does it excessively lean towards the front of your body?

When women do abdominal exercises,  generally they can’t feel their abs, and aren’t sure whether they’re working them – if this has happened to you, then get ready for your light bulb moment…you probably haven’t been working your abs! You’ve most likely been working other muscles, such as your hip flexors. Ahhh, so that’s why my abs don’t look firmer…

Deadbugs exercise - start position -

Deadbugs exercise - finish position -

Deadbugs Exercise Technique

The deadbugs exercise is a bit like patting your head and rubbing your tummy at the same time!

Probably a fifth of my training clients have a brain freeze when they’re asked to do some exercises that require coordination. So, if you’re one of those people that find it difficult to jump onto a step and jump down with feet together the whole time, then don’t worry, you’re not alone.

In the video below, I’ve included 2 variations:

  • Classic deadbugs exercise
  • A simpler version for the coordination challenged amongst us

Exercise Technique

  • In both versions of the exercise, lie on you back, and push your lower back hard into the floor
  • If your back starts arching after a few reps of the exercise, then rest and take a few breaths, before beginning again
  • Aim for 12 reps — either alternate the movement, or use the same arm and leg for one set, then swap

How to make the exercise more difficult

  • Pause in the bottom position for a few seconds
  • Hold a weight in one hand, and a weight on your ankle

I’d love to hear how the Deadbugs exercise helped you with your back pain.
Please leave me a message in the Comment box near the bottom of this page.

George D. Choy
Personal Trainer & Calisthenics Instructor
Gymnacity in Oxted, Surrey, United Kingdom

About George D. Choy 92 Articles
Personal Trainer and Calisthenics Instructor at Gymnacity in Oxted, Surrey, UK. Fit over 45. Dad with 2 energetic kids 😄 Passionate about helping people to keep strong, slim and healthy.

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