3 best exercises for reducing lower back pain: The 'McGill Big 3'

The McGill Big 3 consist of three exercises that build core strength and low back stability. They include the McGill Curl-up, Side Plank, and Bird Dog.

By including these core exercises in your warm-up, you'll effectively prepare and stabilize your hips, back, and core for heavy compound lifts like squats and deadlifts.

Many lifters perform the McGill Big 3 exercises to prevent and fix low back pain.

Connect with Zack:

Zack Henderson is a strength coach in Nashville, TN.

He enjoys working with students of all skill levels to become stronger than they ever thought possible.

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0:00 Dr. Stu McGill
0:47 McGill Curl-up
3:23 Side Plank
5:22 Bird Dog
6:30 McGill Big 3 Programming

[terryjoel]

Good job explaining the big 3. One tiny thing with bird dog. Excellent position of your back leg now be sure to add the foot flexion. Turn the toe up toward your knee and really push the heel back and tighten the glutes. The extra details come from attending a McGill workshop

[pauljamesharper]

So good to see someone teaching it correctly. The Bird Dog in particular seems to be done wrong, with people putting their back leg too high.

[VernonMorris]

Best video on this I’ve seen . I love how you build up our technique to slowly master more advanced forms !!

[benswarts]

Great one, Coach! Thanks for getting this out there. I use parts of it really often personally, as well as with my crew. Well thought out, excellent demonstration, and great pacing. Keep it up!

[meedy]

Thanks for making this exceptional tutorial demonstration video on these exercises so I can reduce my low back pain/tightness & preserve my spine to optimal health/functioning 🙏🏼 can you please create a video tutorial on scientifically backed neck stretches & exercises too? I’ve had a bad habit of leaning my neck upper back against my bed headboard over the years surfing the web on phone or laptop morning & evening & over time in combination with weak core I developed some pain the base of my cervical spine have a mild to moderate kyphosis development with rolled forward shoulders & forward neck which I’m working towards being more mindful of to reverse & improve. I also have pain occasionally in my upper back between my shoulder blades. Any help or tips on movements I can perform daily consistently to improve & reverse these conditions I’d very much appreciate. I’m sure countless others will benefit as so many of us also hold stress/tension in our neck & shoulders/upper back. Thanks for your consideration.

[kostar]

Explained nicely and thorough presentation. All great fitness pros do that, and Zack is up there with the best.

[rogerhh]

Absolutely the best description of the Big 3 that I have found on the internet.

[tallbass]

Excellent explanation! I’m looking forward to adding these to my daily routine.

[annb]

Thanks Zack! It's interesting that the RKC teaches the bird dog with an elbow to knee variation with lumbar flexion but I do notice more stability with your hand to knee bird dog.

[SuperSj]

should you do these if you currently having back pain or wait until you’re back to 100%?

[KristýnaŠvecová-xf]

Thank you. Can Dr McGill method help with foot drop condition due to back injury?

[Antonin]

my biggest struggle is the curl up, I feel it more on my neck, so im doing something wrong

[Martz]

You may have said this and I missed it why do you keep one knee up for the curl up? Also does it matter which leg

[hassanarafat]

They are good, but why they have to be so difficult ?

[sergiosergio]

McGill big 3 my hairy 4$$! That's Yoga, buddy. Nicely done video though.