If you’ve been dealing with lower back pain for any length of time, you may have heard of the “McGill Big Three”.
They’re three exercises developed by Professor Stuart McGill, aimed at building endurance and control around the spine without repeatedly bending or stressing it. They’re commonly used in back pain rehab and you’ll see them recommended by chiropractors, physios, osteopaths and personal trainers alike.
I’ve put together a short YouTube series talking you through each exercise in detail – how to do them properly, what they’re actually for, and some of the common mistakes I see in clinic here in South London.
You can watch the full series here:
The three exercises are the bird dog, the side-plank and the modified curl-up. They’re simple on paper, but small changes in position and intent make a big difference to whether they actually help your back pain or just irritate it.
These exercises can be a useful starting point if you’re trying to build strength and resilience in your lower back as part of a rehab plan. That said, they’re not a cure-all. Some people need more movement, some need more gradual exposure to bending and lifting, and some need something completely different. It depends on the individual and the nature of the back pain.
If you’re based in South London - East Dulwich, or Peckham - and you’re looking for help with back pain rehab, I use movement-based approaches in clinic, which sometimes include the McGill Big Three, but always in the context of a broader plan.
If you’re just looking for clear, no-nonsense guidance on how to do these exercises properly, start with the videos and see how you get on.
