The "Big 3" Back Exercises

“Core Muscle Work!”  You hear these words tossed about a lot and many of us feel like we need work in this area.  But what do those terms actually mean?  What muscles make up the “core muscles”?  These videos are where the “rubber meets the road”.

  Extensively investigated by renowned back pain researcher, Dr. Stuart McGill, these 3 exercises focus on what current science sees as the most important muscles to work on to improve spine health.  More importantly, THESE EXERCISES HAVE BEEN WELL TESTED TO SHOW THAT THEY ARE SAFE TO DO IF YOU HAVE BACK PAIN!!  Before viewing these videos, go to the “Why Backs Hurt” section of this site to help to understand the conceptual framework of these exercises.

The "Bird Dog"-For the extensor muscles.

The Side Bridge-For the lateral stabilizers.

The Abdominal Raise per McGill-For the Abs.