Easy Fitness #5, The McGill Big 3

Making Fitness Easy

In last week’s issue, we discussed the importance of mobility with some general tips.

After badly tweaking my lower back with a trap bar deadlift this past weekend, the lesson that you can’t make progress if you’re hurt is again being drilled into me.

So to help everyone else learn from my mistakes, we are going to get more specific with a routine that should become a staple if you have back problems like me.

If you’re reading this, you probably haven’t incorporated a regular mobility routine in your life. As the saying goes, good artists copy, and great artists steal. We are going to steal a simple mobility program from Dr. Stuart McGill of Waterloo University. Dr. McGill is the author of many books about back pain, including Back Mechanic, which gives a step by step guide to address and manage pain. It is definitely worth reading. 

In the book, Dr. McGill illustrates a program to improve core stability and strength that has come to be known as the McGill Big 3. This program will improve back pain symptoms if you have them, or stop them from occurring if you don’t.

The McGill Big 3

Curl-Up

As pictured below, lay flat on the floor with one knee bent. Slide your hands under your back to support your lumbar spine. Stiffen your abdominal muscles enough to prevent motion without causing pain. Let your elbows “float” off the ground at your sides. Maintain a neutral spine and slightly lift only the head and shoulders off the floor. Hold for 8-10 seconds. That’s 1 rep. Do 3-5 reps, then repeat on the other side. Don’t forget to breathe throughout the set.

Side Plank

Begin by lying on your right side supported by your right elbow, hip, and outer leg. As pictured, lift your body off the ground so that your weight is supported by your right arm/elbow and your right foot. If you’re a beginner, you may find that starting on your knees is easier. Hold for 10 seconds, and complete 3-4 holds per side.

Birddog

Begin on all fours. As pictured, lift and extend the opposite arm and leg simultaneously. Hold limbs parallel to the floor for 8-10 seconds. Complete 3 to 5 holds on each side.

Dr. McGill recommends working up to three sets of each exercise every day. Once you get the hang of each one, it shouldn’t take more than 10 minutes to complete the entire series, which means there is no excuse not to get the work done. Your back will thank you.

Tips:

• Do these exercises every day. Dr. McGill recommends doing 3 sets, but don’t let perfect be the enemy of good. 3 sets are a bit better than 2 sets, and 2 sets are a bit better than only doing 1 set. But 1 set is way better than doing nothing at all. You might have trouble finding the time for all 3 sets, but everyone can squeeze in at least 1 set. You’ll still enjoy (most of) the benefits.

• Do these exercises when you can. Dr. McGill recommends not doing them immediately upon waking to give your back some time to warm up. But if early morning is the only free time you have, do it then. Again, it’s better than not doing it at all.

• If you have severe back pain problems, the McGill Big 3 might not be enough. You would be well served to find a great physical therapist (PT) in your area. Try to find a good referral. The difference between a good and average PT is night and day.

Learn the lesson I didn’t. Make the Big 3 a regular part of your fitness regimen, and stay pain free.