Chiropractor in Baltimore Shares Exercise for Lower Back Pain

Here is a simple exercise for your lower back that you can do at home with no equipment. The exercise is called the "Dead Bug." The Dead Bug is a great exercise to strengthen the muscles that protect the spine, including the muscles of the core, pelvis and hip. It is a key exercise for lower back pain.

This exercise works the multifidus, erector spinae, transverse abdominus and oblique muscles. The purpose of this exercise is to increase lower back strength and muscular endurance. By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention for your lower back.

• Begin the exercise lying on your back.
• Extend arms above head flat on floor.
• Activate core and lift knees above hips and maintain a 90/90 hip and knee position.
• Activate core.
• Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor. Move at a comfortable pace and do not move the spine at all.
• Pause momentarily.
• Return to start position, alternating sides.
• Repeat for recommended repetitions and sets.

Core activation should be maintained throughout the entire exercise.

If you are experiencing lower back pain, come visit us at Baltimore Back and Pain Center for a complimentary evaluation with Dr. Michael A. Dorn, Jr. DC and receive a free 30 minute hydro-massage. Call our office in Baltimore today at 410-662-4476 to schedule your free appointment.