The Dead Bug

On March 22, 2020, I discussed how I was dealing with excruciating lower back pain. Add to that was sciatic pain that radiated with a vengeance from my toes to my hip. We’re talking 9.5 on the pain scale. In the mornings, I could barely move. It was physical therapy that caused the sciatic pain to abate — all within the space of a day or two. True. . . .

Given that the back pain has morphed and seesawed, I had a couple of diagnostic injections that have helped considerably. The pain is now manageable at night and during the day – it is barely there. But I wisely continued with the PT.

Two clinicians at Athletico (Sarah and Brittany) helped greatly – with a protocol of exercise, movement and therapy. I sometimes walk out the door after PT winded – like I’d been pummeled by a personal trainer or a drill sergeant at Quantico. The exercises vary – in part to strengthen my back. In part to work on my “core.” And also to work on my weak knees (which is prescribed in Hebrews 12:12 – “Therefore, strengthen your feeble arms and weak knees“). There is one exercise though – that when assigned, I cringe. It’s called “The Dead Bug.” And I feel like one when I do it. . . . .

Visualize this. . . . the “Dead Bug” is an exercise where you lay flat on your back. Raise your legs – knees bent. And then (are you ready?) raise your arms – straight up in the air. What’s interesting (and I guess therapeutic) about the “Dead Bug” is that . . . . oh wait. Did I tell you? You have to hold the “Dead Bug” position for 15+ seconds. You’re laying there – arms up. Leg’s up and bent. For 15 seconds. This exercise strengthens your core, works your back, your legs, your arms and tests your self restraint when someone walks by and goes “oooh – look at the dead bug.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s