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  • Writer's pictureAndray Voronov

The McGill Method and how it may help your back woes

Ah, the sweet, sweet agony of lower back pain. It sucks, doesn't it? The constant ache, the nagging discomfort, the feeling that your spine is a crumbling castle of woe. But fear not, my friends, for there is hope in the form of Dr. Stuart McGill, a leading expert in the field of spine biomechanics and the man who's got your back (literally). In this post, we'll take a deep dive into the causes of lower back pain, and explore the McGill Method, a comprehensive approach to treating and preventing it.

Now, before we get into the nitty-gritty of the McGill Method, let's talk about what causes lower back pain in the first place. According to Dr. McGill, it's not just one thing, but a combination of factors such as muscle imbalances, poor posture, and improper lifting techniques. Think of your spine like a house of cards. Each card represents a muscle or group of muscles. When one card is out of place, the whole house can come tumbling down.

That's where the McGill Method comes in. The goal of this approach is to strengthen the muscles that support the spine, specifically the deep core muscles such as the transverse abdominis and multifidus. These muscles are like the foundation of the house of cards, providing stability and support for the rest of the structure. By strengthening the foundation, you can prevent the house from collapsing.

But the McGill Method isn't just about bulking up your abs and back muscles. It also includes exercises that focus on flexibility and proper movement patterns, such as the "big three" exercises: the bird dog, the curl-up, and the side plank. These exercises are designed to target the deep core muscles while also promoting proper spinal alignment and movement.

So, there you have it, folks. Lower back pain is a complex problem, but the McGill Method offers a comprehensive solution. By strengthening the deep core muscles and promoting proper movement patterns, you can prevent the house of cards from collapsing and keep your spine in tip-top shape. Of course, as with any exercise program, it's important to consult with a healthcare professional before starting. But with the McGill Method, you'll be on your way to a stronger, healthier back in no time.

If you want to find out more about exercising your way to a healthier and stronger back feel free to contact me for a chat about your specific needs. You can text or call me on 0493 031 231 or email me at you can also submit your details via the contact form found on this page


McGill, S. M. (2007). Low back disorders: evidence-based prevention and rehabilitation (2nd ed.). Human Kinetics.

McGill, S. M., & Karpowicz, A. (2016). The big three exercises: the key to core stability and injury prevention. The Journal of Strength & Conditioning Research, 30(6), 1682-1693.

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