Stronger backs, simple exercises
About lower back pain
Studies consistently show that over 80% of us will get lower back pain at some point in our lives.
There are various causes, but mechanical back pain (which arises from the muscles and joints in and around the lower back and pelvis) is the most common. About 5% of the time, the discs and nerves are involved, which makes things a little more complex to manage, but most back pain eases quickly, with a combination of heat and gentle movement.
How can I avoid it?
In terms of lessening your chances of getting lower back pain, and reducing your recovery time, there are some exercises which you can do (and which you may well have had me prescribe to you!)
Known as “McGill’s Big 3”, they were developed by Canadian spine researcher (and all-round brain on all things lower back pain..!) Stuart McGill. These exercises focus on building stability rather than stretching or forcing movement through the spine. While flexibility is important, building strength is often the thing your back needs you to do the most, in order to cope with the activities you do every day.
So what are these exercises!?
The three exercises are the
The links should take you to videos which show you how to do these exercises.
Each one works to gently activate the muscles that support your spine, in your abdominal muscles, at the sides, and in your back. This helps you move more confidently and with less pain. Importantly, they keep your back in a neutral position while strengthening the surrounding muscles, so avoiding stressing any structures in your back while they are healing.
A couple of small caveats - if you have a painful shoulder (such as frozen shoulder or impingement), then a side plank may irritate that. Avoid that exercise, and drop me an email for an alternative. If you find kneeling painful, try the bird-dog on your bed instead of the floor. If it's still too sore, email me as above!
While these exercises are low-impact, adaptable, and suitable for a wide range of people, do take care if you’re recovering from a recent flare-up. Aim to start with 3 sets of 5-8 repetitions, every other day. Consistency is more important than intensity—small, regular practice can make a big difference over time.
If you’re unsure how to perform these exercises correctly, please do get in touch. I’m happy to walk you through them if you need.