The McGill Big 3 for a Stronger Back

The McGill Big 3 for a Stronger Back

Lower back pain is one of the most common musculoskeletal issues worldwide. It is often associated with poor core stability, injury, muscle imbalances, or faulty movement patterns. Dr. Stuart McGill, a well-known spinal biomechanistic, developed a simple yet effective method to combat this issue: the McGill Big 3. Dr. Deryk Harting of Chambers Medical Group, one of the highest rated car accident medical doctor care programs in Tampa, discusses Dr. Stuart McGill and the McGill Big 3.

Dr. Stuart McGill is a professor emeritus at the University of Waterloo in Canada. He has spent over 30 years researching spinal biomechanics. He has also produced over 245 peer reviewed scientific journal papers, several textbooks, and won many international awards. His work focuses on understanding how the spine functions, why injuries occur, and how to prevent or rehabilitate them. McGill has consulted for elite athletes, military personnel, and medical professionals around the world. His research emphasizes the importance of core stability in reducing and preventing lower back injuries and pain.

Many people think of core strength as just having strong abs. But core strength is not the same as core stability. The “core” includes more than just the abdominal muscles. It involves the diaphragm, pelvic floor, obliques, transverse abdominis, rectus abdominis, multifidus, and spinal erectors. These muscles support the spine and pelvis and help transfer forces between the upper and lower body.

Core stability refers to the ability to maintain control of the spine and pelvis during movement or load. Without sufficient stability, the spine is more vulnerable to stress and injury, especially when lifting, bending, twisting, or performing athletic movements.

When stabilizing musculature fails to engage, the spine becomes a victim of excessive strain or instability. That is where the McGill Big 3 comes in. The McGill Big 3 are three core stabilization exercises designed to build endurance and control around the spine without placing it under excessive load. These exercises include:

1. McGill Curl-Up
2. Side Plank
3. Bird Dog

These three moves train different parts of the core and reinforce coordination, muscular endurance, and spinal stiffness which are all key for optimal spinal health:

• McGill Curl-Up targets the anterior core, especially the rectus abdominis, while minimizing lumbar spine flexion.
• Side Plank strengthens the obliques and lateral stabilizers of the spine and pelvis.
• Bird Dog activates the posterior chain, including the glutes, erector spinae, and shoulder stabilizers, while integrating cross body coordination.

Unlike traditional core exercises like crunches or sit-ups, the McGill Big 3 avoid excessive spinal flexion and extension. This reduces wear and tear on the spine while still improving core function.

Here is how to Perform the McGill Big 3:

1. McGill Curl-Up

• Lie on your back with one knee bent and the other leg straight.
• Place your hands under your lower back to preserve the natural curve.
• Brace your core and lift only your head, shoulders, and upper back slightly off the ground.
• Hold for 10 seconds, then lower.
• Perform 5–10 reps then switch leg positions and perform another 5-10 reps.

2. Side Plank

• Lie on your side and place your elbow directly under your shoulder with your forearm pointing away.
• Stack your feet on top of each other and raise your hips to create a straight line from head to feet.
• Keep your spine neutral and avoid sagging or rotating.
• Hold for 10 seconds, if possible, then rest.
• Do 3–5 holds per side, progressing to longer durations.

3. Bird Dog

• Start on hands and knees in a tabletop position.
• Brace your core and extend one arm forward and the opposite leg back.
• Keep hips and shoulders square.
• Hold for 5–10 seconds, then return to the starting position.
• Perform 5–10 reps per side, maintaining control throughout.

The McGill Big 3 are not flashy or intense, but they are backed by years of research and clinical practice. They are ideal for individuals recovering from a spinal injury or those looking to build a strong, stable core. These exercises lay the foundation for safe movement in everything from daily life, athletic activities, to resistance training. When done correctly and routinely, the McGill Big 3 can improve spine health, reduce pain, and prevent future injury.

— This article is written by Deryk Harting, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Florida.

• Car Accident Medical Clinic in Plant City
• Car Accident Medical Clinic in Brandon
• Car Accident Medical Clinic in Lakeland
• Car Accident Medical Clinic in Sarasota
• Car Accident Medical Clinic in Louisville
• Car Accident Medical Clinic in Lexington
• Car Accident Medical Clinic in Florence