Exercise for Lower Back Pain: The limitation of the McGill Big 3
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- Опубліковано 18 лис 2020
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The McGill Big 3 are popular exercises for people with low back pain and rightly so. However, like everything there are limitations to these exercises like there are with any exercises. It's key to understand such limitations so you don't use them in a way that they shouldn't be used.
I can't count how many times I'm asked about the best exercises for low back pain. I've even put together tutorials and workshops to teach what are better and worse ones. What I also try to do is help people understand that any answer to help someone overcome low back pain depends on the persons low back pain. This includes the exercises you choose, when you choose them and how you perform them.
Watch this tutorial to gain a better understanding of the role exercise in overcoming low back pain.
![The 3 Best Core Exercises [Do These Every Day]](http://i.ytimg.com/vi/2_e4I-brfqs/mqdefault.jpg)
That's what McGill is stating as well. U start to do big 3 after your pain has come down, you know your pain triggers, avoid them and practice good spine hygiene, don't flex or extend the spine, after that you need to strengthen your core with Big 3. After some time adding other exercises as stir the pot, one arm carry, push ups...
Exactly, unfortunately so many people I interact with don't have this understanding and start exercise too soon.
@@ChristopherHoleTraining I was watching your webinar in November, a lot of great stuff.
I recommend everybody to attend it, injured or not, everyone needs this knowledge
Thanks
many people have no awareness of their posture & their everyday life when movement Example bending to pick up a pencil, tying shoelaces,,, They need to be video 24/7.. It is the same as when I am teaching tennis The student has never seen themselves on video... And then still dont get it.. The MCgill method is working for me , I would suggest go and see a McGill therapist and forget the money Health is wealth
I'm an advocate of the McGill Method, I've interviewed him 3 times and attended his European Conference. I'm not questioning the method, I'm questioning the limitations of the Big 3 exercises. They won't necessarily solve low back pain but the they are part of the greater McGill Method
What is best about McGill ? - his spinal hygiene. This is something I show to all my pain patients.
His Big 3 ? - I only give this out to one 1 in 15 or so pain patients - most of my pain patients could not get on the floor and back up again. For those patients I give it to - they are brill.
But I also have this thing about keeping on your feet, so I also put them in the direction of the cables machines in the gym to essentially do the big 3 on their feet.
My general method of fixing bad backs though is using the ASMI : www.GoodBack.co.uk
What if just about everything is a trigger other than short walks?
Do short walks few times a day, do them and stop before pain comes, use park bench technique as described in McGill book.
In other words read Back Mechanic
@@kadijaish what about pain with sitting immediately
@@golfer977 use lumbar support, invest in good chair and always keep your spine neutral
I would investigate your low back pain a little more, saying "just about everything is a trigger" is too broad a term. You'll have specific triggers that need to isolated and understood, then you're in a place to build a rehab strategy.
After watching your videos several times, I cannot agree more with you!! I have been suffering from back pain for almost two years. Since I had the stabbing pain in my back, l haven’t had a single day without pain! It’s been a long road of suffering! I have been doing the Big Three for almost a year, my core is stronger and more defined, but my pain hasn’t subside at all! Right now I’m feeling itchiness and burning sensation in my right lower back and right leg! I read the Back Mechanics Book and I’m following the spine hygiene and suggestions on not bending or extending but my pain doesn’t goes away. I feel my injury very irritated and sensitive, what can I do?
Think about the movements, posture, positions and loads that aggravate your pain? And the movements, posture, positions and loads that maintain a pain-free or reduced pain in your back.
Reduce, adapt or eliminate the painful ones and do more of the pain-free ones.
If you need more help, here's a link to the a low back pain consultation I deliver www.christopherholetraining.com/low-back-pain-initial-consultation