Simple solution to low back pain
Less than 10 min a day
Seems like everyone has lower back issues these days.
There can be many reasons for someone’s back pain. Everyone’s bodies & histories are so unique.
But there are a couple common culprits. One of the most common being a weak & unstable core.
Most people think that you build a strong core by doing crunches.. This can be effective for building 6 pack abs.
But 6 pack abs do NOT mean you have a strong core.
In order to have a strong & stable core, you must strengthen all the muscles of the core. Not just the rectus abdominis (outermost layer of core muscles.. aka 6 pack abs).
Dr Stuart McGill, a leading expert on the spine & back in general, made famous 3 simple core exercises to help alleviate back pain.
It’s called the McGill Big 3
They don’t require any equipment. Can be done anywhere. Takes less than 10 minutes.
He recommends that you do them 6x per week. Building up to 2-3 sets each.
Here they are
[Side Plank]
The side plank strengthens the obliques and lateral core to support spinal stability.
To do it, lie on your side with your elbow under your shoulder, lift your hips so your body forms a straight line, and hold while keeping your core tight and hips from sagging.
Start with 15-20 seconds. Build from there.
[Bird Dog]
The bird dog trains cross-body coordination and core stability, helping the spine stay supported during movement.
To do it, start on hands and knees, extend opposite arm and leg while keeping hips and spine stable.. I like to do long 10 second holds each rep. Contracting my core & glutes as tight as I can. 3 reps each side.
[Modified Curl Up]
The modified curl-up builds anterior core endurance while keeping the spine in a neutral, protected position.
Lie on your back with one knee bent and one straight, brace your core, slightly lift your head and shoulders without flattening your low back (can be helpful to put one arm under low back to ensure you don’t flatten), then hold briefly before lowering.
This has been a game changer for me personally. Dealing with some lower back issues from 10+ years of powerlifting & training like a meathead.
Consistency is key here. Like I said, ideally 6 days per week.
Hope this helps!