Are you struggling with low back pain? You’re not alone. Studies show that up to 84% of us will experience back pain at some point in our lives.
Beyond the physical discomfort, low back pain is the leading cause of disability worldwide. It can limit mobility, impact work and wages and make it harder to do the activities we love —whether that’s walking the dog, gardening, traveling, or keeping up with grandkids.
Does this mean we’re doomed to years of pain medications, cortisone injections, or even surgery to manage symptoms? Fortunately, no. Research shows that early, conservative care—like physical therapy—can reduce costs associated with traditional back pain interventions by up to 60%. Even more promising, a 2018 study published in the Journal of Physical Therapy Science found that people who consistently performed the “McGill Big 3” exercises had reduced pain and improved function.
So, who is McGill and what are his “Big 3”?
Dr. Stuart McGill is a leading expert on back pain. A retired professor at the University of Waterloo in Canada, he spent decades researching spine biomechanics and rehabilitation. His work highlights three simple exercises that, when performed consistently, can help build core strength and stability, reduce strain on the low back, and support everyday movement. Best of all, these exercises are easy to learn, require no equipment and can be done at home.
The McGill Big 3
1) Curl-Up
- Lie on your back with one leg straight and the other leg bent at a 90-degree angle.
- Place your hands under your low back for support.
- Brace your core, tuck your chin, and lift your shoulder blades a few inches off the ground.
- Hold for 10 seconds, then rest. Repeat 6 times.
- Switch leg positions and repeat.
2) Side Plank
- Lie on your side with knees bent, resting on your forearm.
- Lift your hips off the floor so only your knee and forearm support your weight.
- Hold for 10 seconds, then rest. Repeat 6 times.
- Turn over to the other side and repeat.
3) Bird Dog
- Start on all fours (table-top position). Keep hands under shoulders and knees under hips.
- Brace your core, squeeze your glute, and extend your left arm forward while kicking your right leg back.
- Stop once your arm is level with your shoulder and your leg is level with your hips.
- Hold for 10 seconds, then rest. Repeat 6 times.
- Switch sides and repeat.
For best results, aim to perform these exercises at least three times per week. Need help with form—or ready for a progression? Our personal trainers can help you move safely and confidently. Learn more by joining Small Group Training or scheduling an Equipment Orientation.
Call 310-374-3426, press option #7 and dial #8148 or stop by the front desk today.
