Back pain is one of the most common health complaints globally. Whether from sitting too long, poor posture, lifting improperly, or injury, many people look for exercises to reduce pain, improve stability, and prevent recurrence. One of the best evidence-based exercise sets for this purpose is the McGill Big 3, developed by Professor Stuart McGill, a leading spine biomechanics researcher.
In his more recent work (e.g. via the Huberman Lab podcast), Dr. McGill’s Big 3 are highlighted as core foundational tools for strengthening the back, improving pain resilience, and “pain-proofing” movement.
I have no medical training, and as always, you should check with your doctor before starting any exercise regime, but these are exercises that I have found helpful. Below is what they are, how to do them properly, plus two additional exercises that Huberman suggests, which complement the Big 3.
What are the McGill Big 3?
The Big 3 are three core stability exercises that work together to build endurance in the spine and its supporting musculature without imposing high stress or repetitive flexion. They are:
- Curl-Up (or modified curl-up)
- Lie on your back; one knee is bent, the other leg is straight.
- Hands go under the natural arch of the low back to help keep the lumbar spine “neutral.”
- Lift the head, shoulders, and upper back off the floor as one unit (not a full sit-up) and hold for about 10 seconds. Lower slowly.
- Side Plank (Side Bridge)
- Lie on one side, propped up on elbow (elbow under shoulder), knees bent at first (can be progressed to straight legs). Lift hips such that the body forms a straight line from shoulders to knees (or feet, in full version).
- Hold for ~10 seconds (or as tolerated), switch sides.
- Bird-Dog
- From “all-fours” (quadruped), maintain a neutral spine.
- Simultaneously extend one arm forward and the opposite leg back until both are roughly parallel to the floor. Hold (~10 seconds), return, then switch sides.
These exercises emphasize endurance, not just strength, because a big part of mitigating back pain is having supporting muscles that can keep you stable over time (e.g. during walking, sitting, lifting), not just brief maximal efforts.
Common Mistakes & Key Tips
- Maintaining neutral spine is critical. Avoid excessive rounding or arching in lower back.
- Don’t rush the hold times or reps. Start small (e.g. 5-second holds, fewer reps) and increase gradually.
- Quality over quantity: better to do fewer reps with good form than more reps poorly.
- If any exercise causes increased pain (especially radiating pain), stop and consult with a health professional.
Huberman Lab: “Protocols to Strengthen & Pain-Proof Your Back”
In April 2024, Andrew Huberman released a solo episode “Protocols to Strengthen & Pain-Proof Your Back” in which he discusses spinal anatomy, biomechanics, and incorporates McGill’s Big 3 plus several complementary movements and strategies.
Some of the additional elements he introduces:
- Psoas stretch via a warrior-lunge with raised arm: stepping into a lunge position (one leg forward, one back), then raising the arm on the side of the rear leg upward. This helps to stretch the psoas/hip flexor while also providing stretch through the side-body.
- Emphasis on bird-dog (already part of the Big 3) for core stabilization while coordinating limbs.
The episode also covers things like breathing, aligning pelvis/neck/feet, anti-rotational/core work, and activation of glutes and related muscle groups.
Two Additional Exercises: Modified Warrior Lunge & Bird-Dog Variants
To build on the McGill Big 3, here are two additional exercises Huberman (or related protocols) recommend, especially useful if you’re progressing, have some mobility/stiffness issues, or want more dynamic stability.
Modified Warrior Lunge with Raised Arm
- Start in a lunge: one foot forward, one foot back (about hip-width or a comfortable distance).
- Ensure front knee is aligned over ankle; back leg straight or slightly bent.
- Raise the arm on the side of the back leg upward (toward ceiling). Reach up and possibly gently rotate the torso so you feel stretch in the hip flexors (especially psoas) and side body.
- Hold for 20-30 seconds, switch sides. Use this as a stretch/mobility + mild stability work. This can help counteract tight hip flexors, which are often a contributor to low back stress.
Bird-Dog Variant / Progression
Since Bird-Dog is already part of the Big 3, progressions can make it more challenging and functional:
- Increase hold duration gradually.
- Add small movements (e.g. draw circles with the raised arm/leg, or small pulses).
- Focus even more on maintaining neutral pelvis (avoid twisting or letting hip drop).
- Possibly perform with wrist or ankle weights (only as form allows).
How to Build a Routine
Here’s a sample weekly plan you might follow. Adjust based on your pain, mobility, and fitness level.
| Phase | Frequency | Exercises per Session | Notes |
|---|---|---|---|
| Initial (pain or just starting) | 1-2×/day or every other day | Big 3 only: 2-3 reps per exercise, holds of ~5-10 seconds | Focus strictly on form; stop if increased pain |
| Progression (less pain, more strength) | 3-5×/week | Big 3 + modified warrior lunge & bird-dog variants | Increase holds, maybe reps, add stretch time |
| Maintenance | 2-3×/week | Big 3 + 1 or 2 additional movements | Include mobility, breathing, perhaps dynamic core work |
Why This Approach Helps
- Core stability: The Big 3 build stiffness and endurance of the muscles that support your spine, which helps reduce load on discs, ligaments, and joints.
- Avoiding harmful movements: Many common core exercises like crunches or repeated spinal flexion can aggravate some back issues; McGill’s approach reduces those risks.
- Mobility and balance: Incorporating stretching (like via the lunge/warrior stretch) and stabilizing coordination (like in Bird-Dog) helps with overall movement quality. Huberman emphasizes the role of tight hip flexors, posture, etc.
Possible Limitations & When to Get Professional Help
- These exercises are often safe and effective, but not always sufficient if you have severe injury, nerve compression, or certain spinal pathologies.
- If pain is sharp, radiating, numbness/tingling, weakness, or worsening, consult a doctor or physical therapist.
- Adapt exercises if needed (reduce hold time, use regressions) to match your current capacity.
Summary
The McGill Big 3 (Curl-Up, Side Plank, Bird-Dog) are excellent foundational exercises for alleviating back pain, improving spinal stability, and preventing future problems. Andrew Huberman’s protocols emphasize them, and augment them with mobility work and dynamic stretches such as a warrior lunge with raised arm. By starting gently, focusing on correct form, and progressively increasing difficulty, many people can experience reduced pain, better movement, and stronger backs.
