Mcgill Big 3 - The Best Exercises to Get Out of Back Pain

The McGIll Big 3 (Trunk Curl Up, Side Plank, and Birddog exercises) are evidence-based exercises to reduce low back pain. This video covers the basics of how to do each exercise and goes through the exact time recommendations advised by Dr. Stuart McGill.
Whether you are heavy into fitness or just working on your abs, these are great exercises to help develop core stability and reduce or prevent low back pain.
The McGill Big Three is a great way to not only work the abdominals, but it hits the obliques, and low back muscles as well. If you want to eliminate your low back pain, follow the directions in this video.
If you have any questions, don't hesitate to ask.
Von Gillette

[@WaltLQ]

One of the best instructional videos for the Big 3 besides Stu doing it. Good music too.

[@VonGilletteFitness]

Thanks man I appreciate the kind words! Nothing beats the original (Stu) haha

[@janicecrose376]

I watch the "3 McGill core exercises" probably daily. This is The best explanation and demonstation I've seen. My back feels better just watching it.

[@EmorettaRobinson]

Hello! I found out about the McGill Big 3 probably 3 weeks ago by chance during a commercial on KZbin. The commercial only showed what it called "The McGill crunch." So I googled it and have watched numerous videos about all 3 exercises. This is probably the 3rd time that I've watched your video today but mostly because I was extremely sleepy during the 1st and 2nd times. Due to pain in my back I was up all night. I think the demonstrations of the exercises that you do are by far the best. I was of the notion at first that for the exercise that was called the McGill crunch that I'd need to do 3 sets of 20. So I'm glad I researched it and watch various videos on KZbin. Thank you so much for uploading this video. I really appreciate it. And I really mean it because I've spent almost 4 years after being told I had degenerative discs in my back, a disc out of place that is resting on a nerve causing pain from my low back to my toes on my left leg and arthritis in my back (which I 1. Didn't know you could get arthritis in your back and 2. I thought that when you got arthritis in your knees or anywhere else it was due to an injury that didn't heal well) I have looked into various exercises, stretches, massages and treatments to help alleviate the 24/7 pain that I experience. I do have both a spine Dr and an orthopedic Dr and I've seen a physical therapist. I've had several injections and procedures on my back. And felt frustrated and defective when the procedures didn't work. Plus what no one really talk about is how exhausting being in constant pain can be. It's exhausting on so many levels. So I'm thankful to have found out about the McGill Big Three and to have watched your video. The last thing that I wanted was to be ill informed and not use proper form. Again, thank you.❤

[@VonGilletteFitness]

Hi Emoretta. Thank you very much for your heartfelt response. I totally understand about the chronic pain. I've had chronic pain in two places in my body and it really became a grind just to do the normal things. I'm glad you are getting support. I'm going to provide three resources for you which I hope you find helpful. In the meantime, I recommend you keep doing what you are doing because I firmly believe one day you will get out of your pain completely. Resource 1: Back Mechanic + Video Modules by Stuart McGill. www.backfitpro.com/books/back-mechanic-the-mcgill-method-to-fix-back-pain/ Resource 2: Try out a McGill clinician: www.backfitpro.com/backpain/master-clinician/ Resource 3: Check out a Sahrmann trained physical therapist from here: Hopefully, you'll only need one resource. But you may need all three. Please let me know how things work out for you Emoretta. pt.wustl.edu/patient-care/

[@EmorettaRobinson]

@@VonGilletteFitness thank you.

[@aschane1]

Thank you for a very clear video, timed demonstration of the McGill Big 3. Subscribing.

[@VonGilletteFitness]

Thank you very much Anna. I will be making a 2.0 version of this routine. It's just a little bit more efficient, but contains the same thing, so this version is definitely still fine.

[@emmusing]

@@VonGilletteFitness will u do the instructional video where u don’t explain and we just follow along?

[@aprilsoltis5205]

I really like your clear and concise explanations. Could you possible do a follow-up without explanations but just with you doing the workout all the way through on both sides? Thank you for considering.

[@VonGilletteFitness]

Hi April, thank you for the compliments. Yes, I will do that.

[@caribbea]

How to do The Bird Dog if you can't get on your knees?

[@VonGilletteFitness]

Hey Terry Conaway, thank you for the question. My apologies for the late reply. If you can't get on your knees, I recommend setting up on a bed, but with the following modifications: I recommend trying to get on all four's with a massive amount of pillows under your torso. Both the pillows under the torso and the mattress under the knees should hopefully allow you to take off significant pressure of the knees and allow you to complete these movements. Give it a shot please and let me know how it goes. Remember, you should definitely feel your torso is weighted down quite a bit to take pressure off of the knees.