Lower Back Pain
My pain: flexion intolerance
McGill Method: What Is It? 🧠🦵
Dr. Stuart McGill = World's top spine expert (Univ Waterloo prof). "Back Mechanic" creator. Revolutionized low back pain: No-crunch, stability-first (biomechanics research: 30+ yrs, 200+ papers).
Core: Big 3 Exercises – Build "super-stiff core" (endurance > strength). Prevents 80% pain (firefighters/athletes use).
| Big 3 | Focus | Hold/Reps | Why Gold Std? |
|---|---|---|---|
| Curl-Up | Front core | 10s x 5-8 | Abs w/o disc bulge. |
| Side Plank | Sides | 10-30s/side | Anti-lateral bend. |
| Bird Dog | Spine chain | 10s/side x 5-10 | Total stability. |
Protocol: 3x/day (pain-free). Walk + Big 3 = cure.
Books (DE Amazon): "Back Mechanic" (€25), "Low Back Disorders".
Evidence-based (McGill method + meta-analyses: 70-80% relief).
3x/week, 10-20min.
Routine: Warm-up walk 5min → Big 3 (Bird/Side Plank/Curl-Up) daily → add others. Progress holds/reps.
Avoid: Sit-ups, leg raises (shear spine).
Results: 4-6wks relief (Cochrane). Track pain! PT app: Physera. Back strong! 🇩🇪📈
Bird Dog (McGill #1)
Hands/knees → extend opp arm/leg. Hold 10s.
5-10/side, 3 sets
Core stability, no spinal load.
60% pain ↓ (trials).
Side Plank (McGill #2)
Side elbow → lift hips (knees bent ok). Hold 10-30s. 3/side Lateral stability. ✅ Reduces asymmetry pain. Sides weak. |
McGill Curl-Up (#3)
Lie → hands under low back → lift head/shoulders 2". Hold 10s. 5-8, 3 sets Abs w/o flexion. ✅ Gold std (Spine Journal). Crunches hate. |
Glute Bridge
Lie back → lift hips (squeeze glutes). Hold 5s. 10-15, 3 sets Glutes activate, unload back. ✅ Meta: Strength +20%. Weak butt. |
Dead Bug
Lie back → alt lower arm/leg (keep low back flat). 8-12/side, 3 sets Deep core (TA), anti-extension. ✅ Beginner-safe. Posture fix. |
Knee Pain Rehab
Bulgarian Split Squat
3s down / 3s back up
Upper Body Strength
Push-Ups
"How To Get Better At Push-Ups In Weeks"
Pull-Ups
"Build A STRONG & Muscular Back With Pull Ups"
Squats
"How To Squat For Your Anatomy (FIND THE RIGHT STANCE)"
My hips: retroversion