Exercises to Help With Your Back Pain: The McGill BIG 3! 

Did you know that athletes still get back pain? A strong muscular back does not mean you no longer get back pain. Often training for performance can lead to an overload on your tissues, which can lead to a risk of injury. There are some key, evidence-based exercises to help with your back pain.

 This is why it is important to train for back health. Whether you spend time in the gym or not. It has been shown that muscular endurance is far more important than muscular strength when preventing back pain. It’s also essential to be performing the exercises properly before increasing their difficulty. 

Exercising your core and back muscles are both equally important for back health. Try these back friendly exercises to start building your back and core endurance and help support your low back:

Bird Dog

Begin on your hands and knees in a four-legged table top position. Brace your abdominal muscles by bringing your belly button closer to your spine. Lift your right arm out in front of you until it is level with your shoulder. Simultaneously straighten and lift your left leg so that it is level with your hips. Engage your gluteal muscles and keep your hips square to the floor. Hold this position for 10 seconds then return to the starting position (1 rep). Complete 3 sets of 8-10 reps.

Bird dog exercise for back pain

Modified Curl Up

Lie on the ground with one knee bent and the other straight out in front of you. Place your hands under the arch of your back (you’ll want to maintain this arch throughout the exercise). Brace your abdomen and tuck your chin then lift your shoulder blades off the floor, keeping your gaze to the ceiling. Complete 3 sets of 10-12 reps then switch legs and repeat. 

Side Bridge

Lie on your side with your legs straight and rest your elbow on the floor to support yourself. Your elbow should be directly in line with your shoulder. Put your top foot on the ground in front of your bottom foot. While keeping your spine neutral, brace your abdomen and squeeze your gluteal muscles, then lift your hips off the ground. Hold for 10 seconds (1 rep). Easier alternative: do the thing but keep your knees bent. Complete 3 sets of 4-5 reps. Then repeat on the other side.

Chiropractors can help you with your back pain. Read more here!

Check out this article from the Canadian Chiropractic Association for more on the McGill big 3: https://www.chiropractic.ca/blog/3-easy-core-exercises-to-support-your-low-back/ 

This post isn’t intended to be a substitute for medical advice. If you experience an increase in pain with these exercises or in general, please get it checked out by a regulated health professional.

If you would like to book an appointment, you can book online here!