Why Core Control Matters
Low back tightness and discomfort often come from poor motor control and endurance, not just tight or weak muscles. Your core is more than your abs. It includes the deep stabilizing muscles that support your spine, hips, and pelvis. When these muscles do not coordinate well, your low back ends up working harder than it should.
Improving your core’s ability to control movement and maintain endurance helps distribute effort evenly. It protects your spine and reduces the likelihood of recurring pain.
The Dead Bug Exercise
The Dead Bug is one of the most effective exercises to train low back control and deep core stability. It teaches your body how to move your arms and legs independently while keeping your trunk steady.
How to do it:
- Lie on your back with your knees bent at 90 degrees and your arms extended upward.
- Engage your core to keep your low back gently pressed into the floor.
- Slowly lower your opposite arm and leg while maintaining that control.
- Return to the start and repeat on the other side.
Once you can perform this comfortably, add a light resistance band around your feet or hands. The added resistance builds hip and core endurance while improving coordination.
Why We Use It at Trailblaze PT
At Trailblaze PT and Performance, we focus on movement quality, not just pain relief. Exercises like the Dead Bug help our patients and athletes build control, endurance, and confidence so they can move freely in daily life and training.
We combine one-on-one physical therapy with performance-based training. This helps people bridge the gap between rehab and real-world strength. Our goal is for you to stay active, strong, and pain-free.
Trailblaze PT and Performance
105 Copper Penny Street, Hendersonville NC 28792
(828) 782-3389 | trailblazept.com
Learn More
If you would like to explore more about core control and back health, here are a few trusted resources.