Sciatica / Lower Back Pain Cure, McGill Big Three Level 2

Are you looking for a lower back pain cure?

General back pain and Sciatica are a huge issue for countless people and are something I have had first-hand experience with for years after a serious back injury.

So many factors can contribute to back pain, from injury to posture, work environment, alignment during activity, diet, how much you sit, your quality of sleep, your sleep position, diet etc.

If you suffer from back pain and sciatica or know someone who does, you will love today’s video about the intermediate level of The McGill Big Three; it could just be your lower back pain cure!

PS I recommend everyone start with my 1st video in this series, sharing the Beginners Mcgill Big Three Sequence!

Having fractured a lower vertebra, needed to see many chiropractors and massage therapists, and done lots of rehabilitation, I can say this series for lower back pain is a real Gem to share! Developed by Dr. Stuart McGill, a distinguished Professor Emeritus (Spine Biomechanics) at the University of Waterloo, Ontario, he is one of the world’s leading experts on the lumbar area and shows the results.

The McGill Big Three Level 2: A Breakdown

The McGill Big Three exercises are designed to strengthen the core and improve lower back stability, reducing pain and preventing injuries. Here’s a detailed breakdown of the Level 2 exercises:

1. Bird Dog

The main aim of the Bird Dog exercise is to strengthen each side of the lower back without strain to help improve muscular balance.

To set up, start on your hands and knees, ensuring your left hand is directly under your left shoulder and your right knee is directly under your right hip.

For the movement, extend your right hand and left foot simultaneously, keeping your body as stable as possible.

To increase difficulty, create a square shape with your right hand and left foot.

Hold this position for 30 seconds, then release your hand and knee to the floor, extend your left hand and right foot, and hold for another 30 seconds.

Perform three sets on each side.

2. Plank

The main objective of the Plank is to strengthen the core, focusing on the abdomen, glutes, and stabilizer muscles.

For the setup, position yourself on your forearms and toes, with your elbows directly under your shoulders.

Hold the plank position, engaging your core and glutes. For an additional challenge, bring your right hand to your left elbow and rotate into a side plank.

In the Star Pose variation, extend your top hand up and, if possible, lift your top leg.

Hold the star pose for 15 seconds, then switch sides by threading your top hand through to your other elbow and extending the bottom hand up.

Perform three sets on each side.

3. Boat

The main benefit of the Boat exercise is to strengthen the lower back, obliques, and especially the core muscles, often a missing link in an effective back pain cure.

For the setup, lie on your back with your hands placed under your lower back for support.

Extend your legs up and pull your belly button towards your spine.

Lift your head, shoulders, and feet off the ground, holding the position.

Hold each set for a comfortable duration, ensuring proper form.

Perform three sets.

Benefits of the McGill Big Three

Incorporating the McGill Big Three Level 2 into your routine can significantly improve your management and prevention of lower back pain. Consistently practicing these exercises, even for just 5-7 minutes daily, makes a huge difference! Doing so will build a stronger, more stable core, improving overall spinal health and, perhaps, like many others, becoming your back pain cure!

PS This intermediate version of the McGill Big Three focuses slightly more on strength than the original beginner series while still working on core stabilization and endurance to help people with lower back pain at any stage.

Once again, I recommend everyone start with my first video in this series, which shares the Beginners Mcgill Big Three Sequence!

Learn Tons more about Dr McGill and all of his books at https://www.backfitpro.com/

I also want to share how a low-fat plant-based diet, especially a raw vegan one, can really be a big part of your back pain cure.

Eating fresh, raw fruits, veggies, nuts, and seeds gives your body many anti-inflammatory nutrients, vitamins, and minerals that keep you healthy and reduce inflammation, often behind back pain. Plus, the high fiber in these foods helps you maintain a healthy weight, taking some pressure off your back and supporting better posture and spinal health. Raw plant foods are also loaded with antioxidants that help repair tissue damage and boost your body’s natural healing. Since switching to a raw vegan diet, I’ve seen improved digestion, more energy, and a big reduction in chronic pain. This lifestyle change can make a huge difference in your life and help you enjoy a healthier, pain-free back. To help you with this, check out my simple, well-combined raw vegan recipes that help reduce inflammation and indigestion, which can directly aggravate sciatica pain!

Check out all of my raw recipe books here!