Do you experience frequent back pain?
“thrown out” your back out reaching for your toothbrush—nothing dramatic, just life.
Maybe you’ve tried stretching more, resting more, even avoiding movement altogether… but nothing seemed to stick.
Here’s the truth: back pain is incredibly common.
In fact, most people will experience it at some point in their lives.
But what’s less commonly understood is how to actually address it in a way that builds resilience instead of just chasing temporary relief.
That’s where today’s focus comes in.
The “Big 3” Back Exercises
Dr. Stuart McGill, a world-renowned spine researcher, developed what’s often called the “McGill Big 3”
A set of exercises designed to stabilize the spine, reduce pain, and build long-term strength.
Unlike traditional ab workouts or aggressive stretching, these exercises focus on spinal stability, not movement.
That distinction is key.
1. The McGill Curl-Up
This isn’t your typical crunch.
- One knee bent, one straight
- Hands placed under your lower back to maintain a neutral spine
- Lift your head and shoulders slightly (not curling forward)
Why it works:
It strengthens the core without putting unnecessary stress on the spine.
McGill’s research shows that repeated spinal flexion (like traditional sit-ups) can contribute to disc issues over time.
2. Side Plank
A simple but powerful exercise.
- Elbow under shoulder
- Body in a straight line
- Hold, focusing on tension through the core
These muscles are critical for stability during everyday movements like walking, lifting, and even sitting.
3. Bird Dog
A controlled, coordinated movement.
- Start on hands and knees
- Extend opposite arm and leg
- Keep hips and shoulders level
Why it works:
This exercise trains your body to stabilize while moving—something your spine needs to do constantly in real life.
It also reinforces proper movement patterns and coordination. If it’s easy—you’re probably doing it wrong!!
Why These Exercises Matter
Dr. McGill’s work emphasizes a simple but powerful idea:
“The spine needs stability before it can safely produce movement.”
Many people try to “stretch away” back pain or jump into intense workouts too quickly.
But without stability, you’re building strength on an unstable foundation.
The Big 3 help:
- Reduce unnecessary strain on the spine
- Improve endurance of core stabilizers
- Build resilience against future injury
They’re not flashy, but they’re incredibly effective!
Where to Start
Try this simple routine:
- Curl-Up: 5–10 reps
- Side Plank: 10–20 seconds per side
- Bird Dog: 5–10 reps per side
Focus on quality over quantity.
These should feel controlled, not exhausting.
If you’ve been dealing with back pain, this is a great place to start.
Small, consistent work here can make a huge difference over time.
And if you’re not sure whether these are right for you,
Want some guidance getting through this? Click here to chat with our team —we’re always happy to help guide you!
If you’re currently dealing with persistent or severe back pain, it’s always a good idea tospeak with a qualified healthcare or rehab professional before starting any new exercise routine
