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. Once you have the hang of these exercises go to the blog to check out the more advanced versions of these 3 and more.

The "Bird Dog"-For the extensor muscles. For the more advanced version of "Bird Dog", go here...

The Side Bridge-For the lateral stabilizers.  For more advanced version of Side Bridge, go here...

The Abdominal Raise-For the Abs.  For more advanced version of McGill's Abdominal Raise, go here...

All Done? Need more of a challenge? Go to the blog for more advanced exercises.