McGill Big 3 Not Working? Do These ALTERNATIVE EXERCISES Instead
Have you tried the McGill Big 3 with little to no success? Try these instead!
If you have been trying to get lasting relief from your chronic lower back pain for any amount of time, you’ve at least heard the name Stuart McGill.
One of the things he is known for is his McGill Big 3 Core Exercises for chronic low back pain.
As much as I respect Dr. McGill’s work and use his process today, I’m not a fan of some of the core exercises he suggests simply because they didn’t really work for me.
That’s nothing against him, but I needed something different, and I was never given anything other than the Big 3.
So today, I want to give you some Core Exercises you can try to replace the McGill Big 3 for yourself.
Today you’ll learn:
A safe alternative exercise to the Mcgill Crunch
A safe alternative to the Side Plank
A safe alternative to the Bird Dog
and more!
If you want to learn how to build the perfect back friendly workout for yourself pick up my Pain Free Training Guide (100% FREE)
If you feel stuck in pain after trying what seems like everything with no luck. Grab a time for us to chat about working 1 on 1 to get to the bottom of your unresolved back pain and strength building plan.
What Are The McGill Big Three
The “McGill Big 3” refers to a set of three exercises often recommended for individuals looking to strengthen their core muscles and alleviate lower back pain.
These exercises were popularized by Dr. Stuart McGill, a professor of spine biomechanics at the University of Waterloo. The three exercises are:
McGill Curl-Up: This exercise is a variation of the traditional crunch. It involves lying on your back with one leg straight and the other knee bent. You place your hands beneath the lower back for support and then lift your head and shoulders off the ground, holding the position for a few seconds while keeping your lower back in contact with the floor. It’s designed to work the rectus abdominis without putting excessive strain on the spine.
Side Bridge: This exercise targets the muscles on the sides of the core, including the obliques. You start by lying on your side with your elbow directly beneath your shoulder and your legs straight. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for a set period, usually while maintaining a neutral spine.
Bird Dog: The Bird Dog exercise is performed on your hands and knees. You extend one arm forward and the opposite leg backward while keeping your back straight and core engaged. This exercise is excellent for improving balance and stability, as well as working the muscles around the spine.
According to Stuart McGill, these exercises are considered to be spine-friendly and can help improve core strength and stability while reducing the risk of lower back pain.
How Will The McGill Big 3 Help With My Low Back Pain
Imagine your core muscles as the supportive foundation of a tall, sturdy building.
They play a similar role in your body.
When you engage in core training, you’re strengthening these essential muscles, including your abdominal muscles, obliques, and lower back muscles. Here’s how it helps with low back pain:
Stabilization: Your core acts like a natural corset, providing stability to your spine. When these muscles are strong, they support your spine’s alignment and prevent excessive movement that can lead to pain.
Improved Posture: A strong core helps you maintain good posture, both when sitting and standing. This reduces the strain on your lower back, as slouching or hunching can cause discomfort over time.
Reduced Stress on Lower Back: When your core muscles are robust, they share the load of daily activities with your lower back. This means less strain on your lumbar region, which is often a source of low back pain.
Balance and Coordination: Core training enhances your balance and coordination. Better balance means fewer awkward movements that can result in back pain.
Protection During Movement: Engaging your core is vital during movements like lifting, twisting, and bending. A strong core helps to distribute the load more evenly, reducing the risk of injury and pain.
Pain Prevention: Regular core training can be a preventive measure. It helps to avoid back pain in the first place by maintaining strength and support in your midsection.
Remember, core training doesn’t mean endless crunches.
There are many exercises, like the McGill Big 3 and other everyday activities that can strengthen your core. It’s all about finding what works for you and making it a friendly part of your routine.
I posted a video on my personal experience with the McGill Big HERE
