In this article I will take a look and demonstrate the technique for the “McGill Big 3” exercises for lower back pain.
The “Big 3” were developed by Prof. Stuart McGill to address the most common weaknesses associated with lower back pain.
McGill Curl or McGill Curl Up
Usually the starting point for most lower back rehab plans, the McGill Curl aims to develop sagittal plane (forwards and backwards) core strength and stability.
We also have secondary goals of learning to separate our breathing from our core bracing skill and neck flexor strengthening.
But beware…those with compression sensitive injuries (end plate fractures for example) or those with muscular imbalances around the neck may struggle with these.
McGill Level 1 Side-Bridges
Lateral stability (side-to-side or frontal plane) is our target here. Lateral stability tends to be biggest weakness in most lower back issues, so be careful not to overcook yourself with these.
Work on developing a smooth, controlled squat like movement between the top and bottom positions, and aim to get the hips all the way forward at the top for the 10 second hold.
Those with shoulder issues may need to to some ground work on upper body stability first.
McGill Level 1 Bird-Dogs
The most technically difficult of the McGill Big 3, as it requires some Curl Up, Side Bridge and glute skill to perform correctly. I tend to add these to a program once those prerequisites have been met.
The goal here is to develop transverse plane (rotational) strength and stability.
This exercise is particularly well suited to strengthen a week multifidus muscle, which is often associated with lower chronic lower back pain.
Be sure to take your time with the set-up.
What is the point of the “Big 3”
Simply put, once mastered they create a “level playing field” of ironing out the most common core strength weaknesses that are associated with lower back pain.
They have also been developed to strike a good balance between risk vs reward in terms of effectiveness and safety. BUT…having said that, they are not for everybody from the the get-go. Sometimes other issues may need to be addressed BEFORE we get into working on the Big 3.
Need Help?
Online coaching is available worldwide.
In-person coaching available in Brisbane, Australia.
On-line programs are coming soon…