Got Back Pain? The McGill Big 3


The McGill Big 3, made by Dr. Stuart McGill, can be a tremendous help if you’re suffering from lower back pain. Personally, it helped me out quite a bit with bouts of lower back pain. Check it out
NOTE: This is not medical advice and I’m not a doctor
Modified Curl-Up: Start lying on your back on the ground. Bring one knee up as shown in the picture while keeping the other straight. Put your hands under your lower back and lift your shoulders up a bit off the ground by bracing the core. Hold for 5-10 seconds and then lower your shoulders back to the ground while you rest for roughly 3 seconds. Repeat this for 1-2 minutes per leg and 2-3 minutes total
Side Plank: Simply lie on your side and bridge up as shown in the picture above. Hold for 10 seconds and then switch sides. Repeat this for a total of 2-3 minutes.
Bird Dog: Start on all fours on the ground. Extend one arm out in front of you and extend the opposite side leg behind you as shown in the picture above. Hold at the top for 3-5 seconds and then switch arms/legs. Repeat for a total of 2-3 minutes.
I like to do these 2 days per week just for maintenance or up to 6 days per week if I’m having lower back pain.


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