📚 Resources:

📖 https://backinshapeprogram.com/2024/10/dead-bug-tutorial-for-back-pain/

This video offers a detailed tutorial on adapting the Dead Bug exercise to suit various stages of back pain recovery, ensuring it becomes a pivotal part of your rehabilitation process. Here's what you'll get:

Avoid arching or flattening your back. These movements can exacerbate pain by wrongly engaging or disengaging your spine.

Start on the Bed: If floor exercises are too challenging initially.

Use Your Hands: Feel for correct core engagement.

Small Towel: Place under your lower back to prevent common errors.

Level 1 - Psoas Engagement: Focus on single leg lifts.

Level 2 - Table Top: Both legs to 90 degrees.

Level 3 - Toe Taps: Gentle taps on the floor.

Level 4 - Half Reps: Extend leg halfway.

Level 5 - Full Dead Bug: Fully extend legs.

Level 6 - Advanced: Add hand-knee press for more core work.

Each level increases in difficulty, helping you build strength and control without risking injury.

Combine with squats and hip hinges for comprehensive back health.

For further guidance, explore the Back In Shape Premium Membership.

Ready to strengthen your core and alleviate back pain? Follow this tutorial to transform your approach to back pain relief! 💪

#DeadBugExercise #BackPainRelief #PhysicalTherapy #CoreStrength #healthathome

0:00 Complete Dead Bug Tutorial

07:07 Mistakes & Tips

1:51 Instructions For Practice

2:17 Psoas Variation

3:10 Table Top Variation

4:17 Toe Tap Variation

5:08 Half Rep Variation

6:34 Standard Dead Bug

7:31 Advanced Variation

8:59 Final Thoughts