What Are The Big 3 For Lower Back Pain?

The “Big 3” are a set of simple, spine-safe core exercises created by Dr. Stuart McGill, a leading spine researcher. They include the curl-up, side plank, and bird dog, all designed to strengthen your core without stressing your spine. These exercises teach your body to stabilize properly and protect your discs during movement. I often show patients how to perform them in the office and encourage them to do them daily at home. Strong, stable core muscles mean less strain on your back, and fewer flare-ups in the future.