Back in 2014 when I was given a long list of exercises to help my low back pain, the most glaring omission from the handout was an explanation about why these movements were going to help fix my pain. If I don’t understand the “why” behind a treatment plan or a training program or anything I’m doing then I lose motivation because I don’t understand the big picture and don’t feel as invested in the process. There were also a lot of exercises and most of it seemed like fluff. I was a full-time student athlete at UC Berkeley and time was precious. 

Enter: Back Mechanic by Stuart McGill. This book was life changing for me because it empowered me to understand the root of my pain in a whole new way. Seemingly obvious, but McGill points out that " the spine is not a freestanding structure, like Toronto's CN Tower, that’s just floating in your body amongst organs and flesh. Instead, we should think about it more like a radio tower with guy-wires that are connected to the ground to provide proper tension and stability." The intricate network of muscles and ligaments that surround our spine are similar to these guy-wires as they “anchor” our spines by providing strength and support as well as facilitate mobility. Similar to how guy wires’ tension needs to be adjusted routinely to ensure a structure’s stability, the same goes for muscles and ligaments that support our spines. 

The first step in improving spinal stability is focusing on endurance first, not strengthening or stretching (contrary to popular belief) because the focus is sustained muscle contractions throughout the day and this requires endurance. Step two is performing the McGill Big 3, three research-backed exercises twice daily (mid morning; evening) to improve endurance in the core to protect the spine.  

1. Bird Dog: Our namesake. Our tried and true hero. Putting the “Big” in McGill Big 3. This exercises works the low back, midback AND the hip extensors. More specifically we’re talking about the longissimus, ilicostalis, and multifidus (these are real muscles I promise - not Harry Potter spells). In this exercise, it’s incredibly important to maintain a neutral spine the entire time and avoid twisting. 3x 10 second holds per side. 

1. Modified Curl-Up: Not to be confused with a traditional sit-up or crunch (sit-ups should be avoided altogether because they place your spine in repeated flexion which puts unnecessary pressure on the spinal discs). The modified curl-up mainly targets the Rectus abdominis muscle (AKA your 6-pack muscle). To perform: lie on back; place hands underneath low back; brace the core; raise the head/ neck/ shoulders slightly off the ground until tension is felt in the core. Hold 8-10 seconds x 3 .

1. Side Plank: Here we’re focusing on the QL (quadratus lumborum) one side at time whilst putting the least amount of stress on the spine. The side plank can be performed from the knees to modify. Hold 10 seconds x 3 per side 

Boom. Thats it. 3 exercises. Twice daily. BUT. What if you have pain going down your legs? What if you also have really tight hips? What if your glutes aren't firing like they should be? More on all these later btw, but it brings me to my next point...

These exercises should only be used as a starting point for low back pain because all low back pain is not created equally*!

***On this note if you are experiencing any red flag symptoms such as: bowel or bladder dysfunction, numbness/ paralysis, or have had recent significant trauma associated with low back pain then seek medical attention