Ouch My Back!!! The McGill Big Three

Got a Sore Back? As someone with a serious back injury, I know how Physically and Emotionally trying that can be.

Having seen many chiropractors and massage therapists and done extensive rehabilitation, I can say this series for lower back pain is a real Gem to share; it’s called The McGill Big Three!

Dr. Stuart M McGill, a professor of spinal biomechanics at the University of Waterloo, Ontario, is a renowned lumbar research expert. His expertise is evident in the effectiveness of the McGill Big Three exercises.

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

The McGill Big Three Exercises for Back Pain

1. Bird Dog

The first exercise is the Bird Dog. Here’s how to do it:

Get on your hands and knees.

Stretch out one hand and the opposite foot, keeping them flat and straight like a board.

Pull your stomach in as if bracing for a punch.

Hold for 10 seconds, then relax.

Repeat on the opposite side.

Perform three sets on each side.

2. Forarm Plank / Side Plank

Next, we have the Forearm and Side Plank.

For the Forearm and Side Plank:

Position yourself on your forearms with elbows directly under your shoulders.

Tighten your stomach and hold for 10 seconds.

Now, switch to the side plank without losing form.

For the Side Plank:

Lie on your side with your left elbow under your shoulder.

Lift your hips to form a straight line from your head to your feet.

Hold for 10 seconds.

Switch sides and repeat.

For an extra challenge, you can raise your top leg.

Perform three sets on each side.

3. Modified Curl-Up

The third exercise is the Modified Curl-Up:

Lie on your back with one leg bent and the other leg straight.

Place your hands under your lower back for support.

Exhale and lift your head, shoulders, and elbows off the ground, contracting your abdominals.

Hold for a moment, then lower back down.

Perform three sets.

These three exercises, known as the McGill Big Three, are simple yet highly effective for strengthening your core and supporting your lower back. Remember to perform three sets of each exercise, watch the video for more clarity in how to perform these.

Additional Tips

Exercise is only one part of the equation for a healthy back. A balanced diet also plays a crucial role in overall health and can help alleviate back pain. For more tips on a healthy diet, check out my two recipe books filled with delicious and nutritious recipes.

You can significantly improve your back health by incorporating the McGill Big Three exercises into your routine and maintaining a healthy diet. Stay tuned for future videos with more progressions and tips for a pain-free back.