Pain Worse with Bending Forward

McGill's Big 3 (Supplementary Core Exercises)

These three exercises, recommended by Professor Stuart McGill of Canada, strengthen the core without placing excessive load on the spine. They complement the extension exercises above.

1. McGill Curl-Up

McGill curl-up

A safer alternative to traditional sit-ups.

  1. Lie on your back
  2. Bend one knee and keep the other leg straight
  3. Place both hands under the small of your back (to maintain the natural curve)
  4. Lift only your head and shoulders a few centimeters off the floor
  5. Hold for 10 seconds, then slowly lower
  6. Switch legs and repeat — 5 repetitions per side

Key point: Lift your head and shoulders as a unit — do not simply tuck your chin. Your lower back stays on your hands throughout.

2. Bird Dog

Bird dog

A balance and stability exercise on all fours.

  1. Start on hands and knees (hands under shoulders, knees under hips)
  2. Gently brace your core to keep your back flat
  3. Slowly extend your right arm forward and left leg backward at the same time
  4. Keep your body steady — hold for 10 seconds without letting your hips shift or rotate
  5. Return to the starting position and repeat with the opposite arm and leg
  6. Alternate sides — 5 repetitions per side

Key point: Imagine balancing a glass of water on your lower back. Your spine should not arch or round during the movement.

3. Side Plank

Side plank

Strengthens the muscles on the side of your trunk.

  1. Lie on your side with your lower elbow directly under your shoulder
  2. Bend your knees (beginner version) and lift your hips off the floor
  3. Align your body in a straight line from head to knees
  4. Hold for 10 seconds, then slowly lower
  5. 5 repetitions per side

Key point: Start with the bent-knee version. As you build strength, progress to the full version with legs straight, supporting yourself on your elbow and feet.