Dr. Stuart McGill - Effective Core Exercises for Your Workout Programs

Those core workouts or ab exercises you are doing could be increasing your back pain instead of making it better. If you have had back pain or deal with a 'bad back,' you are not alone, hundreds of thousands of people are looking for the right core exercises to get rid of back pain.
Dr. Stuart McGill has spent more than 30 years researching biomechanics of the human spine and has developed the exercise techniques that could help you to eliminate pain so you can enjoy ALL of your favorite activities. On this episode of the All About Fitness podcast (also available on audio platforms), Dr. McGill identifies possible origins of back pain and discusses the benefits of strength training for reducing pain while developing an optimal level of fitness. This is an in-depth and educational discussion with one of the leading experts in the world on the subject of strength training for the core (and all of your other muscles).
Got a bad back? Learn the exercises that could help you with his book, the Back Mechanic:
amzn.to/3dtPXyT
To learn more about Dr. McGill and find ALL of his books, visit his virtual home: www.backfitpro.com/
Follow Dr. McGill on Instagram: @Backfitpro
Functional Core Training e-book; $7
Will teach you what you need to know to build the body you want from the foundation of a strong core. The e-book covers six stages of workout programs from stability to power so that you build the body you want.
allaboutfitness.inspire360.co...
Total Body Core Training online education course; $67
Learn the science of how to design exercise programs for stability, strength and power. This online course reviews the science of how the body adapts to different types of exercise so that you create workouts to achieve a number of different goals. Includes the Functional Core Training ebook along with a number of different workout programs that teach you how to apply the information. Fitness professionals, personal trainers and group fitness instructors earn continuing education credits, CECs for taking this course: 0.4 ACE; 0.5 NASM and 5 AFAA
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Learn more about exercise from Smarter Workouts: The Science of Exercise Made Simple
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go to: petemccallfitness.com
sign up for the mailing list to receive a free chapter and workout from Smarter Workouts as well as blogs and other content that will teach you how to use exercise to slow down the aging process.

[@skipaddle]

I was one of those people who spent a 3 hour session with him back in the early 2000s. I had l4-l5 discogenic issues. He changed the way I walked and got up out of a chair We even looked at a video of me cross-country skiing and he picked up an issue with my right hip dropping which I was unaware of. Twenty years later I'm still doing the big three and also really focused on hip mobility and glute activation. From having episodes of having back spasms where I was unable to get off the floor for days at a time I was able to manage the situation and now only rarely do I have any symptoms of back pain. No medical intervention necessary whereas in the past I suspect doctors would have suggested surgery.

[@AllAboutFitnessPodcast]

Such a great story; I ruptured L4-L5 playing rugby and his work helped me rehab and get back to playing!

[@rubaalbarghouthi]

Thanks for sharing your experience, so interesting 👍

[@jeffcarrol4263]

Do you do the big 3 daily? I've been doing them on and off for almost a year but wondered for how long I'd have to do them.

[@skipaddle]

@@jeffcarrol4263 I try to do them several times a week. Usually as a warm-up before doing a work out. I do variations to make it more challenging. One thing he told me was that it's possible my disk will never be perfect again and I have to learn how to manage my low back, so it's something I've kept up for 20 years.

[@dawncarrasco8320]

I have a past L4 compression fracture . What exercises did he recommend ?

[@littlebeebs1]

I love Dr McGill’s accent. It’s fun listening to his info and I love that he includes sex in the conversation, and The Back Mechanic. Getting that happy ending is tough when one can’t thrust that pelvis forward, at least for me . I also squeeze my legs together tightly. The back pain is messing with my happy endings 😂

[@AllAboutFitnessPodcast]

Dr. McGill co-authored a study on the best positions for low-back pain: uwaterloo.ca/news/low-back-pain-waterloo-research-reveals-best-sex-positions

[@user-ny6sf4yv2y]

I have listened to most of Stuart McGill‘s interviews, and this is one of the best. I appreciated the open ended questions, which really allowed Dr. McGill to communicate important concepts. One of the best parts of the interview is thinking about goals. I like that a plausible goal is being pain-free and enjoying grandkids someday. His quote about achieving a personal best can leave you more damaged than improved was surprising at first, but makes a lot of sense.

[@AllAboutFitnessPodcast]

Am catching up on comments, thank you so much, this means a lot.

[@davidjkittner]

Brilliant interview! Thank you for sharing.

[@antivirusantivirus3139]

Good afternoon. Thank you very much for your hard work. Only your exercises could help me get rid of lower back pain and overstrain in the leg muscles. Exercises helped to straighten lumbar lordosis.

[@KatsKettlebellDojo]

Very interesting interview! I'm currently finishing Dr McGill's book Lower Back Disorders, and it's sheer gold. Thank for for posting this interview 🙌🙏

[@AllAboutFitnessPodcast]

Thank you for taking the time to watch it, glad it was helpful

[@melissacash8123]

Your exercises have actually helped me get relief from back pain even after I have had failed back surgery syndrome and the ineptness of my Orthopedic surgeon did a spinal fusion from L 4-5 and S1 and after that I have been diagnosed with Multiple Sclerosis as well as Saphenous neuralgia and many more diagnosis' after the spinal fusion. Also after the spinal fusion I have had many other health issues from depression and being manual wheelchair bound from the spinal fusion which has made my lower body weak and my knees hurt and the arthritis from the spinal fusion as well as the spasms which they have diagnosed as restless leg syndrome and now I have diagnosis after diagnosis and pill after pill which is making the doctors and pharmacies rich and my body in worse condition. YOU ACTUALLY GIVE ME HOPE NOW TO FIX THIS PROBLEM. For years I have not been able to sleep for more than 3 hours without extreme pain as well as spasms especially when the humidity rises. You are great. THANK YOU SO MUCH.

[@AllAboutFitnessPodcast]

Thank you; movement is medicine. As long as you can move - to what your body will allow, you can improve and get better!

[@rubaalbarghouthi]

Thanks for sharing your experience. Hope you get much better soon

[@Islandstrength1955]

Fantastic. Must watch!

[@AllAboutFitnessPodcast]

Thank you! Stu is such a wealth of knowledge, these conversations are a ton of fun and it's a pleasure to share them with you.

[@marthamuppets8761]

I don’t go to the bar or very social, except my Zumba crowd, but I love this space. I l9v3 doing th8ngs on my own. Thank you. I love you this interview ❤️👏🏽❤️👏🏽

[@AllAboutFitnessPodcast]

thank you for watching it!

[@Ricky-Noll]

This is gold

[@AllAboutFitnessPodcast]

thank you!

[@Cryptocurrency1O1]

Great video 💪

[@AllAboutFitnessPodcast]

Thank you!!!

[@MarkHorningJazzer]

The big three, I perform those almost daily. Dr Mcgill transforms lives. He gave me mine back.

[@ColocasiaCorm]

Sir was your pun intended? Pun police.

[@jackgentry5603]

Did you see him personally? Or just the books? I’m waiting on my books in the mail. I’ve been really suffering

[@maxivy]

@@jackgentry5603 The books help as well, my friend. Hope you're well

[@fleadoggreen9062]

@@jackgentry5603 update please, so how are ya feeling? Better I hope. Was ur back hurting for a while and you just kept going? Cause that’s what I did , wish I stopped earlier

[@jackgentry5603]

@@fleadoggreen9062 I’m doing a lot better! I’m focused on rehabilitation. I’m doing physical therapy. After years of explosive training and physical fitness I never understood the spine. After 20 years of my back going out I finally have a better understanding of the mechanics. ThT has greatly helped me avoid injury. I used to put my mind in my muscles.. now I put my mind in my spine and it’s working! Thanks and to everyone out there with no hope.. learn the mechanics! Thank you Dr. McGill with all my heart!!! Love ❤️

[@cinmac3]

I was looking for core also, only to relieve a stressed core, to breath best.

[@Hvndred___EyeZ]

What are the exercises?

[@larshinkel7542]

Excellent explanations ! Thank you. I have two damaged Discs L4/L5 -S1 and a stenosis and i"m trying to get better . Back macanic Book and Video like this helps me.

[@shoaibazhar976]

Did it go away?

[@larshinkel7542]

@@shoaibazhar976 sadly no. I got. better and came out of the nonstop pain but i have to be verry carefull Howard i move my Body . My Job was verry demanding to the Body and i cant do this anymore .

[@bankai3601]

@@larshinkel7542 I’m 24 I have the 3 bulges in the lumbar and mild central canal stenosis, and multiple disc bulges in cervical. How do you manage, how demanding is your work, do you get easily tired walking or lower limb cramps? Thanks

[@larshinkel7542]

@@bankai3601 Hi, i was Working in a Facility for ivents aso. Now i donˋt have a Job. Till now i couldnt find something That is Maybe managable with this conditions . I just came back from A one Hour Walk and ìm tired from That but it was almost with no additional pain. I was relativ fit all my Life so this State is Frustration.i have no idea how things will Go . Í am in Deep trouble now.Also financially. Your conditions Sound like mine . Good Lucky to you

[@bankai3601]

@@larshinkel7542 Hopefully there is should be a solution in the future and help solve the circumstance🙏

[@dispatchdebbie]

3 hours?? Wow, awesome! I sure would love to visit him or someone trained, thusly. I'm a polio survivor. 2 lamis & refuse to have more! 🙄 They wanted to do 3rd four years ago. ❣️ this.

[@AliceBradley]

So good

[@AllAboutFitnessPodcast]

Thank you! Glad you liked it, keep coming back, have a lot more killer interviews coming up! Pete

[@bucksdiaryfan]

I love Stu, but I now am convinced the "I don't have to live at a nursing home, do I?" story is apocryphal. In to'day's variation, the treating surgeons begin to cry. In other variations, its the old woman who begins to cry. In some variations, no one cries but the old woman gets angry at her mistreatment. In other variations, there is no old woman, and instead its a tough old factory worker -- who cries. In different variations the story occurred in the United Kingdom. Once in a while it happened in Canada, and I think he actually once said it occurred in Colorado. The sport changes from cricket to baseball depending on the audience... but one thing is a constant -- when he shows the old woman/factory worker/fireman how to get off the toilet they always "give him a look" to which he always replies with mock curiousity "What's up with you?" lol

[@AllAboutFitnessPodcast]

with as many years as Stu has been teaching, we have to give him some creative license. I am sure there is a real person, but he has modified an adjusted over the years for various audiences.

[@tonytahti3421]

Damn! I just listening one podcast thay Stuart and Mike Matthew did 3y ago and i was doing big 3 and some caring (started to do them lately) and i realize one funny thing. I have very stiff left hamstring and now when i poke it... Its calm and relax like my right hamstring 😯 I have (by dr) 2 lose disk 4 and 5 on my lower spine and i have tryed to strech my hamstring but not with good success. Then in one of the podcast topics was some nerv jam etc that can cost the stiffness. Hope this is begining of something good on this year 😁

[@AllAboutFitnessPodcast]

Stu's stuff works, if it's applied the right way! Thanks for posting.

[@andrewdrewdrew1637]

Hi, did you also take the Stuart Mcgill Courses?

[@AllAboutFitnessPodcast]

Take his courses? No. I've seen a few of his lectures, read 2 or 3 of his books and have read most of his published research - and synthesized that info into my 2 books: Smarter Workouts and Ageless Intensity.

[@SandeepSingh-oc4tw]

Where is exercise? Please provide exercise for back pain? Strong back?

[@LoriSavingWild]

where are the core exercises?

[@AllAboutFitnessPodcast]

We were discussing the science of how core muscles adapt to training stimulus, understanding how to apply the science makes it possible to design an almost endless number of 'core exercises' (hint: almost any exercise done from a standing position could help increase core strength)

[@78swats]

Obviously Dr McGill thinks sitting at a desk causes back pain. But even if I retire, how can I avoid sitting at all? What am I supposed to do for the better part of the day? Stand all day? Sitting in a recliner causes more backpain. So, I am not getting this answer from Dr McGill's videos, what are we supposed to do all day if not sit. How about just lying on bed? does it help?

[@fragilista8115]

Live an active life. It doesn't mean sitting all day, doesn't mean standing all day, doesn't mean laying all day. Key is to not do things excessively. Sit for 1h and watch TV maybe, then go for a walk for 1 hour, then lay down for 30 min, then cook a meal while standing for 45min, then play with your grandchildren for 30 min, then walk again to visit your friend. Then sit down and have a coffee. Your tissues need variations in stress.

[@AllAboutFitnessPodcast]

exactamundo - watch the interview with Katy Bowman to understand how to create an environment of constant movement for optimal health. Thanks for stopping by!

[@mirabilis1937]

37:19

[@plugultra]

Timestamps

[@jettbezos8074]

Listen to the whole thing while doing his workout 😅

[@AllAboutFitnessPodcast]

win-win!

[@looseunit9180]

Stop drinking on Stu’s answers mate it’s rude. Drink on your questions

[@jacklauren9359]

There’s no specific exercise for spine? How bout Jefferson curls? What is back’s movements? Flexion, extension, rotation. Come on now

[@AllAboutFitnessPodcast]

He's referencing the bony structures of the spine, exercises for the back are for the muscles and tissues attached to the bony structures. You're right, those are the mechanical motions of the facet joints, the movements strengthen the muscles that attach to the spine. When speaking with PhDs, the details are important.