Free Back Pain Exercises 理学療法ライブラリ
筋力強化 マット上 • 中級 Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

デッドバグ（腰椎過伸展防止コア運動）

The Deadbug is the gold standard physical therapy exercise for teaching anterior core control. It prevents excessive lumbar anterior pelvic tilt and stabilizes the spine against shear forces.

バイオメカニクス動作ダイアグラム
Clinical back pain images demonstration - ANTI-EXTENSION CORE
ANTI-EXTENSION CORE
🎯 Deep Transverse Core

ステップ別動作手順

臨床プロトコル
  1. 1 Lie flat on your back with arms reaching straight up toward the ceiling and knees bent at 90 degrees (tabletop).
  2. 2 Press your lower back gently into the floor to eliminate any gap between your lumbar spine and the mat.
  3. 3 Inhale and slowly lower your right arm overhead while extending your left leg straight out toward the floor.
  4. 4 Hover arm and heel just above the floor without letting your lower back arch off the mat.
  5. 5 Exhale and bring both limbs back to starting position. Alternate with left arm and right leg.
🎯

フォームの重要ポイント

  • ✓ The key cue: maintain constant light pressure of your lower back against the mat throughout.
  • ✓ Move slowly and deliberately; speed reduces muscle activation.
⚠️

避けるべき間違い

  • ✗ Do NOT allow your lower back to pop up or arch off the mat as limbs extend.
  • ✗ Do not hold your breath during the extension phase.
🛑

禁忌および中止すべき兆候

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Third-trimester pregnancy (modify to seated or side-lying variation)
科学的根拠と参考文献

臨床バイオメカニクスとエビデンス

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
推奨運動量・処方
キープ時間 3 Seconds
反復回数 10 reps alternating
セット数 2 sets
難易度 中級
姿勢 マット上
主働筋（ターゲット）
Transverse Abdominis Internal Obliques Rectus Abdominis
安定筋（スタビライザー）
Hip Flexors Multifidus Serratus Anterior