Dead bug exercise for lower back: how to do it

The dead bug is a slow floor exercise that trains the muscles around your middle while your back rests on the floor. People who sit most of the day often do little core work, and this is a low-impact way to include some in a routine. It takes about 50 seconds.

It will not fix back pain on its own. Guidance on back pain generally recommends staying active and moving regularly, and gentle strengthening can be part of that.

General information, not medical advice. Move gently and stop if anything hurts.

How to do it

Lie on your back with your arms up toward the ceiling and hips and knees bent to 90 degrees.
Slowly lower your right arm overhead and your left leg toward the floor, keeping your lower back flat.
Return and switch sides.

Dose: 6 slow repetitions.

Tip: If your back arches, reduce how far you lower.

Common mistakes

Letting your lower back arch away from the floor. Lower only as far as your back stays flat.
Moving fast. Slow and controlled is the point.
Lowering the arm and leg on the same side. Use opposite arm and leg.
Holding your breath or pushing into pain.

Easier options

Move only your legs and keep your arms still.
Do 3 repetitions instead of 6.
Rest your head on a pillow.

This matches the Dead Bug exercise in the Mo app.

When to stop and see a professional

Stop and speak to a doctor or physiotherapist if you notice:

numbness, tingling or weakness in a leg or foot
pain that shoots down a leg
pain that started after an accident, fall or other injury
problems controlling your bladder or bowels (seek emergency care)
pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

If the movement causes sharp pain, stop and try the lying knee rock guide instead, or ask a professional.

Do this with Mo, a 5-minute guided routine app

Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.

Download on the App Store Get it on Google Play