Tag: spine

Back Pain Prevention – The 3 Exercises Spine Experts Trust

The McGill Big 3 are a trio of core stabilization exercises developed by Dr. Stuart McGill, a leading spine biomechanist. These exercises aim to build core endurance and protect the spine by training the muscles that support it — without placing excessive stress on the lower back.

They are especially popular in rehab, physical therapy, and strength coaching communities for people recovering from low back pain or looking to prevent it.

💪 The McGill Big 3

  1. Curl-Up
    • Target: Rectus abdominis (front of the core)
    • How to do it:
      • Lie on your back with one leg straight and the other bent (foot flat).
      • Hands go under your lower back to maintain a neutral spine.
      • Gently lift your head, shoulders, and chest slightly off the floor — just enough to engage the abs — then hold for 10 seconds.
      • Avoid flexing the spine like a crunch. Keep the neck in a neutral position.
    • Purpose: Builds abdominal endurance without stressing the spine via flexion.
  2. Side Plank
    • Target: Obliques and lateral stabilizers
    • How to do it:
      • Lie on your side with your elbow under your shoulder, legs straight, top foot in front of the bottom.
      • Lift hips to form a straight line from shoulders to feet.
      • Hold for 10 seconds (or longer, if trained), then switch sides.
    • Modifications: Beginners can bend knees or use a hand for assistance.
  3. Bird Dog
    • Target: Posterior chain (low back, glutes, shoulders)
    • How to do it:
      • Start in tabletop position (hands and knees).
      • Extend one arm forward and the opposite leg back.
      • Keep hips and shoulders square — no twisting.
      • Hold for 10 seconds, then switch sides.
    • Focus: Controlled movement, minimal spinal motion.

🔁 Programming Notes

  • McGill suggests: 3–5 reps per side, 10-second holds, multiple sets if needed.
  • Quality > quantity: These exercises emphasize stability and control, not brute strength or fatigue.
  • Often used as a warm-up or daily core routine, especially in rehab settings.

For more information and visuals visit:
https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/