Build a Stronger, Safer Core: Why the McGill Big 3 Are a Game-Changer for Back Health

If you’ve ever dealt with back pain—or simply want to protect your spine during daily activities—the McGill Big 3exercises are worth your attention. Developed by spine biomechanics expert Dr. Stuart McGill, these three movements are designed to build core stability and endurance without placing unnecessary stress on the spine. These can be a game-changer for improving your back health.

Unlike traditional crunches or sit-ups, which involve repetitive spinal flexion and can aggravate existing back issues, the McGill Big 3 teach your core to do its real job: stabilize the spine and resist unwanted movement.

Why the McGill Big 3 Are So Effective

1. Focus on Stability

Your core’s main function isn’t to move—it’s to resist movement and protect the spine. The Big 3 train your body to brace and stabilize during daily tasks like walking, lifting, or twisting. Over time, this creates a natural “weightlifting belt” effect that protects your back from injury, especially under load.

2. Spinal-Sparing Movements

Each exercise emphasizes maintaining a neutral spine—no excessive bending, arching, or twisting.

• The Side Plank builds lateral stability.

• The Curl-Up strengthens the front of your core without flexing your spine.

• The Bird-Dog enhances coordinated stability between your back and hips.
  This approach spares the spine from repetitive strain while still developing strength.

3. Endurance Over Strength

The Big 3 are typically performed in short, controlled holds (8–10 seconds). This trains muscular endurance—crucial for supporting your spine all day long, whether you’re sitting at a desk or carrying groceries.

4. Balanced Muscle Activation

Each exercise targets a different area of the core:

• McGill Curl-Up → Rectus abdominis

• Side Plank → Obliques and lateral stabilizers

• Bird-Dog → Erector spinae, glutes, and posterior chain
  Together, they strengthen the spine’s support system from all angles.

5. Foundation for Functional Movement

A stable core supports efficient movement and power generation. Athletes, workers, and anyone who lifts regularly can benefit from this stronger foundation—leading to better posture, improved performance, and a lower risk of injury.

The McGill Big 3: How to Do Them

Here’s a video of Dr. Stuart McGill describing the Big 3 exercises:

If you happen to have 3 hours to spare, the original video where this clip is pulled from provides a whole lot of information and insights about mechanical low back pain. Below, we provide the name of each exercises and the directions for safely completing them. We also have a free PDF download available here.

1. The McGill Curl-Up

Targets: Abdominals with minimal spinal stress
How to perform:

1. Lie on your back with one leg straight, the other knee bent.

2. Place your hands under the arch of your lower back.

3. Tuck your chin slightly, then lift your head and shoulders a few inches off the ground—without flattening your back.

4. Hold for 10 seconds, brace your core, then slowly lower down.

5. Repeat several times, then switch leg positions.

2. The Side Plank (Side Bridge)

Targets: Obliques and lateral stabilizers
How to perform (modified):

1. Lie on your side with your elbow under your shoulder, knees bent 90°.

2. Engage your core and lift your hips so your head, torso, and knees form a straight line.

3. Hold for 10 seconds, lower, and repeat.

4. Switch sides.
   To increase difficulty: Straighten your legs and support your weight on your elbow and feet.

3. The Bird-Dog

Targets: Back extensors, glutes, and coordination
How to perform:

1. Start on all fours, hands under shoulders, knees under hips.

2. Brace your core and keep your back flat.

3. Extend one arm forward and the opposite leg backward, keeping both parallel to the floor.

4. Hold for 10 seconds, then return to start.

5. Switch sides and repeat.

Important Considerations

• Focus on form, not reps. Quality movement and proper bracing matter more than volume.

• Listen to your body. You should feel muscle engagement, not pain.

• Address the root cause. These exercises are most effective when paired with strategies to avoid aggravating movements or positions.

The Takeaway

The McGill Big 3 offer a research-backed, spine-safe approach to core strengthening. Whether you’re recovering from back pain or looking to prevent future injuries, these exercises help build a resilient, stable, and functional core that supports you in everything you do—from daily activities to athletic performance.

Need help mastering these movements or addressing back pain?
Our team at ProActive Rehabilitation & Wellness can assess your spine health, design a personalized program, and guide you through the McGill Big 3 safely and effectively.

Schedule an appointment today or give us a call to start building a stronger, pain-free core.