One of the most common health problems people suffer from is back pain. Whilst there are lots of different reasons for back pain, one of the most common is a lack of core strength, leading to entirely preventable lower back pain.
According to research, expert opinion in a review article notes that up to 60% of the adult population will have low back pain at some point in their lifetime [Campbell and Colvin, 2013]. This is an astonishing figure, especially when so much of this is preventable with basic exercises that you can do at home.
In this article we’re going to look at ‘the McGill Big 3’ - a series of exercises prescribed by legendary back care specialist, Dr Stuart McGill. These exercises have been credited with preventing and removing back pain in millions of people worldwide.
They’re suitable for anyone of any ability, and have a huge return on investment.
The ‘McGill 'Big 3’ Exercises for Back Pain Prevention
There are many different exercises that can help to prevent back pain. However, the McGill Big 3 exercises are some of the most effective. These exercises were developed by Dr. Stuart McGill, a leading expert on spine biomechanics.
The McGill Big 3 exercises are:
The curl-up: This exercise helps to strengthen the muscles of the lower back and abdomen. To do a curl-up, lie on your back with your knees bent and your feet flat on the floor. Place your hands under your lower back and curl your head, shoulders, and chest up off the floor. Hold for a few seconds, then slowly lower back down.
The side bridge: This exercise helps to strengthen the muscles of the obliques and core. To do a side bridge, lie on your side with your forearm on the floor and your elbow directly underneath your shoulder. Prop yourself up on your forearm and raise your hips off the floor until your body forms a straight line from your head to your knees. Hold for a few seconds, then slowly lower back down.
The bird dog: This exercise helps to strengthen the muscles of the back and core. To do a bird dog, get on your hands and knees on the floor. Extend one arm forward and the opposite leg back, keeping your back straight. Hold for a few seconds, then slowly return to the starting position. Repeat on the other side.
The McGill Big 3 exercises are effective for preventing back pain because they help to strengthen the muscles that support the spine. These exercises also help to improve core stability, which can help to protect the spine from injury.
If you are looking for ways to prevent back pain, the McGill Big 3 exercises are a great place to start. These exercises are safe and effective, and they can be done at home.
Here are some further tips for doing the McGill Big 3 exercises correctly:
Maintain a neutral spine throughout the exercises. This means that your back should be in a straight line from your head to your tailbone.
Breathe normally throughout the exercises. Don't hold your breath.
Start with a few repetitions of each exercise. Gradually increase the number of repetitions as you get stronger.
Don’t train through pain. If you have any pain, stop the exercises and consult with a doctor or physical therapist.
The McGill Big 3 exercises are a great way to improve your core strength and prevent back pain. If you are looking for an effective way to protect your spine, these exercises are a great option. The personal trainers at AdMac Fitness will be able to help you with technique and guidance on these exercises, so don’t get yourself confused.
If you want to help prevent lower back pain, ask the AdMac Fitness personal trainers to show you how to do the McGill Big 3, and make a point of doing them every day.
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