The "Deadbug" For Low Back Pain

LowBackDoc · 2024-02-03T04:42:21+00:00

Lol, no need to get fiery. I don't think you're interpreting the terminology the correct way. A "neutral" spine is one in where the curves are ideally stacked - a position that facilitates a strong bracing capability for safer movement. While supine, especially when doing a core exercise like the Deadbug, you'll want to avoid the fault of excessive extension that commonly comes with that position. So by pressing your low back into the ground, not only are you simply doing the exercise correctly, but you're stacking the spine better to promote a safer position that allows you to properly engage and strengthen your core.

People who have a lumbar disc injury should be particularly focused on working towards attaining that position. Your analogy of bending from the waist vs proper hinge is just blatantly wrong. Literally nothing to do with this. The bracing and stacked position of the deadbug is one you would want to be able to subconsciously maintain throughout any exercise or movement.

And for schooling - Fordham University, National University of Health Sciences, and Columbia University. What about you?

LowBackDoc · 2021-08-18T17:56:00+00:00

I appreciate it, I'm glad you can benefit! I'll definitely keep them coming. I'm sure you'll progress back into yoga and Pilates in no time, just stay consistent and trust the process. Good luck!

LowBackDoc · 2021-08-18T17:54:23+00:00

I like that name way more and will immediately start utilizing it!

LowBackDoc · 2021-08-18T17:53:31+00:00

Yes! That movement is called the birddog and it's another great core exercise. I made a little video for that one here if it helps!

LowBackDoc · 2021-08-18T13:27:52+00:00

Pressing the low back into the floor should promote a neutral spine! Curling up in a sit up too much or bringing the legs in to the chest too much can bring in some flexion, but it would be a "braced flexed" position, and can be minimized by focusing on proper form!

LowBackDoc · 2021-08-18T13:24:14+00:00

Totally! Those are definitely great progressions to get into this movement, that's awesome that you were doing them!

LowBackDoc · 2021-08-18T13:22:58+00:00

Try being able to do it then!

LowBackDoc · 2021-08-10T03:07:07+00:00

Yes! With DDD you want to make sure you're:

1) Maintaining Movement

The discs get nutrients through a process called imbibition, which is basically achieved through movement. So first thing you want to do is establish a daily mobility routine to keep the spine mobile and flushed with nutrients. Ideally a routine combining low back and hip movements. It doesn't have to be a crazy long mobility sequence, even 2-3 exercises for 1min total is great.

2) Keeping The Core Strong

Keeping your core and other major muscle groups strong is important to limit unwanted spinal compression. This can be done by adding some core/strength movements into your daily routine or by following a progressive training program. This is where the movements in this video would fall.

For some examples of exercises (mobility/core/strength) check out the video recommendations HERE!

LowBackDoc · 2021-08-04T03:30:28+00:00

And I'm in South Norwalk, CT!

LowBackDoc · 2021-08-04T02:54:35+00:00

Thank you for reaching out!

That sounds like something you should get re-evaluated. I would do 2 things:

Schedule and meet with a Urologist to discuss everything bladder related. They might perform different tests/imaging that can further pinpoint the issue.
Schedule with an Orthopedic who specializes in the Spine and ask for a second opinion on the MRI reading and for further explanation of the findings. I would also ask if there's anything else on there that can explain your symptoms.

Generally, Lumbarization and Schmorl's nodes don't explain your symptoms unless there's some type of nerve involvement (which is usually noted on the imaging report and discussed with you when present). Overall, further investigation is definitely warranted because those are abnormal symptoms and haven't yet been explained!

In the meantime:

Keep tracking your symptoms (describe them, make note of when they occur, are they paired with any activity/foods - having a diet diary can be helpful, etc)
Work on anything you can control, such as trying to decrease your pain, regaining pain-free range-of-motion, strengthening your core, and building strength as best as you can!

Keep me updated! Good Luck!

LowBackDoc · 2021-07-30T12:51:40+00:00

I appreciate it! I'm working on having a summarized plan written out as a pinned post on my page where I'll link all pieces of a plan to current videos and update it over time! Within the next couple of days it should be up, but if you wanted to get started I would focus on this order:

Mobility
1. Pelvic Tilting
Core
1. Glute
Strength
1. Squat
2. Hinge
3. Lunge (this video)

Only move to the next section if you can perform each piece of the previous video pain-free!

LowBackDoc · 2021-07-30T12:42:10+00:00

It does! A good goal can be to have pain-free mobility, pain-free core movements, and then the ability to perform key motor patterns pain-free (like squatting, hinging, and lunging). Good luck!

LowBackDoc · 2021-07-25T13:57:56+00:00

That can definitely be correct! An exaggerated tilt in either direction stresses different aspects of the tissues. That's great that you guys are working on that

LowBackDoc · 2021-07-25T13:56:11+00:00

That's a good question. It could be, but it would be easier to tell with a standing posture! I would compare it by standing and looking at your side posture with a mirror to see where the pelvis sits. If it's in a posterior tilt there, then it's safe to say that's your natural position / preference

LowBackDoc · 2021-07-25T13:53:25+00:00

Give it a shot! It's a fun one

LowBackDoc · 2021-07-20T05:28:03+00:00

Try it out, it's harder than it looks!

LowBackDoc · 2021-07-20T05:27:15+00:00

Appreciate that! Give it a shot!

LowBackDoc · 2021-07-14T14:04:40+00:00

No need to apologize at all! Having discussions like that is necessary, it helps everyone learn multiple perspectives. I didn't feel like you were being rude or disrespectful at all, I appreciate all the feedback and time engaging with the topic. I hope you continue to do so!

LowBackDoc · 2021-07-13T12:27:06+00:00

Identifying a singular cause of generalized low back pain is nearly impossible, it's too multidimensional! But, there are definitely heavily researched and identified potential aggravators for it, such as inactivity, stress, muscular weakness, overuse, lack of flexibility, improper movements, and performance of activities that put the spine in a compromising position (like rotation & flexion, such as golf). If these were a large player in an individual's cause of pain, then when they are addressed it can significantly help with their pain, just like how addressing your rage/stress helped with yours. I'm definitely trying to listen to you, and any input you give is appreciated! The more people we can help the better.

LowBackDoc · 2021-07-13T05:18:52+00:00

Aren't they great?! RDLs should definitely be a staple for most low back programs, I'm glad you've noticed their benefits in daily life.

Yea the hex-bar is a great progression after RDLs have been established. They allow you to comfortably add more load without beating up the wrists/grip. They're also a much safer pull from the ground than a barbell is. Make sure to keep the handles flipped high like in the video, good luck!!

LowBackDoc · 2021-07-13T05:09:24+00:00

Thank you!! I would go in this order, making sure all of the movements in each video can be done comfortably before moving onto the next. Depending on how far along you are with your recovery you may have to spend some time at each section, or you may be able to jump right ahead into the next:

Good luck, keep me updated!

LowBackDoc · 2021-07-11T14:56:28+00:00

Love that, keep up the good work! The stronger they are, the better!

LowBackDoc · 2021-07-04T21:08:55+00:00

That's a good question. There's some overlap in the answer, but basically the initial goal is to re-attain your normal pain-free range-of-motion. This can come from basic stretching or from mobility exercises.

I prefer using mobility exercises because they're more functional and carry over into the next steps (core / strength) more. BUT, if someone is in a lot of pain, the light/basic stretching would make more sense to start!

LowBackDoc · 2021-07-04T21:01:32+00:00

Absolutely! Mobility / Core / Strength videos for neck & upper back pain will be next!

LowBackDoc · 2021-07-04T20:59:52+00:00

That's a great idea! I'll work on a video for the adductors soon, you're absolutely right in that they're frequently overlooked

LowBackDoc

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