The best exercises for reducing lower back pain & preventing injury | Peter Attia and Stuart McGill
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This clip is from episode 287 - Lower back pain: causes, treatment, and prevention of lower back injuries and pain with Stuart McGill, Ph.D. Stuart McGill is a distinguished professor emeritus at the University of Waterloo and the chief scientific officer at Backfitpro Inc. (www.backfitpro.com/about-us/) where he specializes in evaluating complex cases of lower back pain from across the globe.
In this clip, Peter and Stuart discuss:
- The McGill big 3 exercises
- A basic discussion of stability
- The importance of core strength for athletic performance
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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I read his book Back Mechanic and last 6 months I do his big 3 exercises before every workout in the gym and every time before running workout. 0 back pain since. Stiffness and stability is best thing you can do for your back
The 3 exercices : czcams.com/video/jZylx81_kfg/video.html
If three very basic exercises were able to cure back pain physiotherapists would be jobless, guess what, they aren't
@@SamuraiiiJack Thank you for this, they literally didn't even name all 3 exercises in the video lmao
Do they work for midback? is there a limit to how many times a day we can do McGill Big 3? If we do too many, does it hurt?
Great book!
Did bird dogs tonight to strengthen my multifidus muscles. Also told a coworker about the bird dog this afternoon after he complained about chronic back pain, glad I gave him good advice!
I fixed my occasional lower back pain and constant and extreme planta fasciitis over the last year or so through hot yoga. I go four or five times per week. The pain is all gone now. I only explicitly do the bird dog, but I do similar movements to the other two. "The Big Three," Bikram, Original Strength, and many other programs can probably get similar results. Going to my HMO provider did nothing for me! If I relied on that, I'd probably have ended up under a knife getting a tendon cut. I'm grateful all of this information is out there now for free.
Back Mechanic cured my severe sciatica when other PT's and docs couldn't. Also helped my friend. Great read.
Always great to see someone very knowledgeable and passionate about their craft sharing some wisdom
Aside from the fact that a load of stuff in this is non evidence based bollocks…
I do bird dog, plank and side planks every workout, I love it. Also do Cat cow and cobras as stretches and supine lumbar rotation. Makes me feel good
Really appreciated the original interview and this video is great thank you❤
Thank you Dr. Stuart Mcgill very well explained and interesting content!
Great work, Dr. Peter Attia and Dr. Stuart McGill! I love Dr. McGill's work with Pavel (the Russian part of the 10-second holds) and revolutionary (and approachable!) methods. Thank you both, Drs!
For what it's worth, I use bird dogs with every client, every day. One of the best exercises ever.
Take care!
Sean
Peter said they would add links of videos demonstrating the big 3. Looking forward to seeing those.
in the show notes which is probably on his website right
Just google search The McGIll Big 3
Layne Nortons videos with Stuart McGill have pretty good in depth demonstrations.
czcams.com/video/2_e4I-brfqs/video.htmlsi=WkLbuJh0MsL_4A-n
czcams.com/video/2_e4I-brfqs/video.html&ab_channel=SquatUniversity
At the beginning of the video, Peter says he will link to the 3 exercises.
Where are the links ?
(they are not on the video description of the original podcast either)
Thanks.
Commenting here because I also want to know
m.czcams.com/video/5UjXEdoSzIE/video.html
Personally I find this video the best demonstration of the McGill big three: m.czcams.com/video/FkpLS_mgEf4/video.html
I have been having issues with lower back pain for which physical therapy has not been effective, pain is now down into my foot. I tried the big three, but the Bird Dog caused me great pain. I could only do one! 😢 I can hardly walk and am just beyond exhausted with this pain - thing is, the pain is only there when I walk, or when I twist or turn, like when I am working in the kitchen, or when I am putting laundry away (reaching my arms over my head cause severe hip pain).
Is it possible to modify the Bird Dog?
@@andreafierro4275 I am sorry to hear that. Don't worry, how you felt after is a common occurrence and working up to the bird-dog will help you a ton.
To answer your question, yes! You can start on all fours and start by raising one arm. After 10 seconds, put arm down then lift the same arm again. You can then progress up to arm, 10 seconds, then down, then opposite leg. Eventually, work up to opposite arm and leg. Keep at it! Also, if it doesn't work, feel free to find a modified version that works for you! As long as there is no pain, it is progress!!!!
Thank you.
Huge fan of planks and side planks and the bird dog- and this was before coming across this.
They intuitively feel good, and not "yanky" on the body/ back when doing core strength....
Dr. Attia, love the Senna shirt! I saw a Formula 1 race in Brazil and sat right at the "Senna curve". Great experience...the cars went from their fastest speeds to their slowest speeds right in front of us!
Dr. Mcgill trains a lot of exceptional athletes. His practices and teachings are world class
This guy is a genius in his field!
Yup
McGill 3-2x per week and I have much fewer lo back & glute issues.
I didn’t know of Russian training. Will change my side planks
Thanks!
We need an actual, on the floor, demonstration of each exercise. Thank you.
czcams.com/video/P8YiZO3OGjk/video.htmlsi=YzYSvl-1266OqyMo
Brian co-wrote Gift of Injury with Mcqill
Didn't expect the boxing . Superb. Pleasant surprise
My feeling exactly. Was equally pleasantly surprised to hear him pronounce "Muay Thai" correctly.
This is useful in another area rarely if ever discussed. I am a 68 year old rock drummer, started playing at 10 and still at it regularly. These techniques have application in particular in playing a full set of drums . . . I will investigate closer . . great advise!!
Neil Peart or John Bonham?
Both are great, more of a Bernard Purdie (Steely Dan) kinda guy, but love all drumming! @@symbiosisai
I got back into drumming for the new year. Had a back injury a month ago and have had to skip days of practice due to pain. Hoping these exercises help restore my lower back.
Pretty Sick you got Bob Weir on the pod. He cleans up well.
I didn't expect to get as much as out of this as I did, good video
Where are the videos for the three lower back exercises? Am I missing something?
What if you have the back pain with slipped disc is cervical thoracic and lumbar but also have seropositive RA and doing these can be difficult especially during a flare up? Also what does Dr. Stuart McGill say about muscle imbalance and how to correct that at home?
PLEASE link the protocol!
Search here for Squat University McGill big 3. You'll get "The 3 Best Core Exercises [Do These Every Day]" for one of the top responses, and it's far and away the best demonstration and instruction on these exercises
Would be worthwhile explaining benefits of the big 3 for someone with anterior pelvic tilt/twist. It's extremely difficult to engage 1 side of my obliques when doing the side plank and bird dogs feel different on either side.
where are the links to a demonstration of the big 3?
Check Out Squat university for the demonstrations of the big 3
I’ve been doing plank and sideplank three times a week but haven’t progressed in terms of length of duration so I’ll try the ten sec intervals good tip
I dont see the link of the McGill big 3
Can you share the link
Man when Stuart said muay thai it really hit home but In a different way. I've doing these big three for a year now I can't seem to fix my damn lower back and I'm Athlete that actively competes in a muay thai but got obvious reasons I haven't competed since last March 😭 I just can't find a solution but I still do these exercises in hopes that it fixes it one day
Where are the links to the three Videos?
My back pain is from a compressed fracture of L3 and L5. I am now 62, the injury happened when I was 22, and I’ve had lower back pain ever since, exacerbated by , for example, using a chainsaw or digging. I am hoping these exercises will help.
Where are the links in the show notes to the exercises?
Which one is the best for thoracic spine?
Big 3!!
What are the 3 exercises? Can we get a summary? Thanks!!
m.czcams.com/video/5UjXEdoSzIE/video.html
Modified crunch, side planks, bird dog.
The key takeaways from the discussion between Peter Attia and Stuart McGill on reducing lower back pain and preventing injury include:
1. **The Big Three Exercises**: Stuart McGill emphasizes the importance of three core exercises-modified curl-up, side plank, and bird dog-for building spinal stability and resilience. These exercises are designed to increase core stiffness without placing undue stress on the spine, making them effective for both pain management and performance enhancement.
2. **Individualized Approach**: McGill challenges the one-size-fits-all approach to back pain, highlighting the need for personalized assessments to determine the most suitable exercises for each individual. Factors such as body type, existing stiffness, and specific pain triggers must be considered.
3. **Core Stability as a Foundation**: The analogy of a backhoe stabilizer bars is used to explain the concept of core stability. Just as stabilizers allow a backhoe to operate effectively, core stiffness in humans is essential for efficient and powerful movement.
4. **Performance Enhancement**: Beyond pain management, the Big Three exercises have been shown to improve performance in various physical activities. Increased core stiffness, achieved through these exercises, leads to better movement efficiency and power transfer.
5. **Neural Adaptation**: The benefits of the Big Three exercises extend beyond muscular changes to include neural adaptations. These exercises can create a lasting increase in core stiffness, which can have both immediate and long-term benefits for pain management and physical performance.
6. **Not Suitable for Everyone**: McGill notes that the Big Three exercises are not universally appropriate. Individuals with excessive stiffness or certain body types may not benefit from these exercises, underscoring the importance of a tailored exercise regimen.
7. **Integration into Daily Life and Sports**: The principles behind the Big Three exercises are applicable not only to individuals seeking to alleviate back pain but also to athletes aiming to enhance their performance. McGill provides examples from sports to illustrate how core stability is crucial for effective movement.
I’ve had two surgeries and still deal with pain. Can I still do these excercises ?
The cover picture on the video of the man doing a birddog is wrong. The leg is too high. Leg should be extended and parallel to the floor. Otherwise, really enjoyed the video.
Was about to comment the same 😂
Oh, please...😂
@@DrBoFitCareRight? I’m a McGill practitioner and not extending at the hip during birddog is a very specific Stu directive!
@@Buzz_Kill71The random “oh please” replies - without any further evidentiary rebuttal - are 😂
@@mikemike0313 You're nitpicking the video because of the thumbnail. Come on...🤔🤣
Damn, this guy can spread out a point
What is his normal rep range for these Big 3 movements? I know he said hold each for 10 Seconds, how many reps does he recommend?
WHERE ARE THE 3 VIDEOS?
Sooooo.....what are the Big 3 and where are the links to the demo videos?
What are the three exercises???
I don’t see a link to the videos showing the exercises.
Yeah. Don’t know why, but the links to videos aren’t there
I am viral for my ladder fall video. It’s been played on MTV many times on ridiculousness. I fell 10 feet onto my back and destroyed L4-L5 disc.
Sciatica was such hell I couldn’t even put socks on.
Nothing worked better for me than just walking 3 miles a day.
Is there a 3x speed option?
The Bird Dog is no joke. Even when I'm my fittest doing that exercise is a good workout.
You promised links to the three exercises and there are no links:(
How do I become a patient of Dr. Attia?? Seriously though, he talks about his patients - is he taking new ones?
Deep pockets, most likely.
If you have the $.
I’m sure I’ve experienced this neuro stiffness doing yoga I would come home and it would take hours for my posture to fail
I’d like to know Dr McGills view of epidurals for back pain. I’ve had over 70 in my life
How soon can you start these exercises on someone with acute low back pain that satisfies his criteria?
the Mick Jagger was the best. Stu is the man
Does Stuart go over everything in his book in videos?
I found the book to be hard to follow, and it didn't help me.
I get the most out of the bird dog. Amazes me you do this occasionally.
The Big 3:
- side plank
- bird dog
- curl up
I have a condition I had never heard of: DISH. It seems some back and core stretches and back exercises I do (stretches especially) irritates it. I stretch and exercise overall core and back religiously at 65 yrs of age. The problem with this condition is no one seems to really know what helps it and what is making it worse in terms of stretching and exercising. For all I know I'm making it worse.
I need to know how to do the exercises. No links, no demonstrations are not helpful.
Did I miss the actual demonstration of the magic exercises???
I didn't see a link to demonstrations on how to perform the big three, so here's a good reference for anyone interested: czcams.com/video/2_e4I-brfqs/video.htmlsi=83EpBlPPsJoTCLds
Thank you
Having applied the work of Prof. Stuart McGill and Prof Shirley Sahrmann for over 30 years as a clinician, I can highly recommend the book Back Mechanic for a clear, jargon-free guide to understanding how to find the triggers that cause symptoms and how to manage these for a lifetime. If your physical therapist fails to assign a diagnosis (or even worse tells you it is non-specific low back pain NSLBP) or you have had a telephone call with a generic leaflet, vote with your feet and buy this book. The exercises are NOT the secret sauce.
Amazing continuous monologue talking only to a screen. Impressive.
Smart dude but man that is gonna be hard for people to follow. Let me check the notes below for the specifics.
If I understand correctly, here I need to pay for something that Dr. Stu willingly shares for free to help people?
Recommendation is to do Bird Dog?
He means when u are 'lying' on the ground....not 'laying'...
The answer to whether you should do or will find relief with these exercises is and always will be:
...it depends.
Have fun.
Ironic how the thumbnail shows a bird dog with bad form. Exactly what Dr. McGill is fighting against.
Yeah, that made me laugh! I know Dr. McGill would be dying if he saw that thumbnail
Well, this is timely: Recovering from yet another lower back injury- probably 8th in the last 12 months…
Me too man, I feel your struggle
The Big 3 never did a thing for me.
And my main irk with this approach is, those particular exercises and prescribed by his camp for virtually anyone with a back issue.
Yet if someone says they get no relief from performing them, it's apparently simply a case of "not doing them correctly", or "poor technique" or something.
This core stability thing has become some kind of panacea/holy grail for anyone with any kind of back pain.
"non negotiable"
Really?
Why?
I've gone through phases where I do them religiously every morning for months, and notice no difference if I do them or not. I'd much rather go outside for a walk, or do a yoga session, or lie down for a few mins - these activities give me more relief than any amount of 'core stability' work.
if you are doing yoga ( or some stretches for twisting the spine) with Big 3, then you won't see any positive result. Read the Back Mechanic first
People just google McGills big three (curl up, side plank, bird dog).
It's not that people are idiots and can't use google , it's that there are all sort of ways to do these exercises the wrong way so since Peter said he'll post videos of those, we can presume what he refers to will be THE right way.
Am I missing something or is the thumbnail poor form and/ or not taken at the peak of the motion??
No, that's extremely poor form, and Dr. McGill would roll his eyes if he saw it. There is no part of a bird dog that should look like that
The actual 3 exercices czcams.com/video/jZylx81_kfg/video.html
This post just pisses me off! 😆🤣😂 Thanks to the commenters who linked to useful resources.
Aint gonna lie, I thought the thumbnail was a Bob Weir for a second.
Good story teller,but no exercises for lower back pain ? Misleading title.
So bird dog, side planks and what?
Sorry but boxers power comes from the legs not the hips. A good puncher throws from the bottom of the feet on up through the legs. The power comes from the floor to the feet and up through the legs.
Great knowledge but not so great method of teaching
Link to exercises not provided as promised, similar to other Attia videos I have watched: More self promotion than actual useful information.
Yeesh, long vid to say: bird dog, side plank, curl up. Your welcome.
.... dude is difficult to listen to. Where's the link to the 3 exercises ??
Agreed...this was brutal.
SquatU has good videos of the McGill Big 3.
@@heidikamrath1951 Have been recommending the same throughout the comments here. He's got the best video on the McGill 3 that I've seen
Bird dog be like f the big 3. It just big me
I strengthen my back with deadlifting and actual resistance training. I'm not into gimmicks so I'll pass.
why do these exercise and longevity experts have big tummies? Is a Dad Bod the new fit and healthy standard?😀😃😄
This podcast was funded by Tim Ferriss
...ok, listened to a lot of talking....what are the big three exercises?
First 🥇
Just do Pilates.
Just go to the gym
did i miss the big three wtf are they
what a load of waffle
Never a short answer with these clowns.
If you think that doing a bird dog will prepare you for lifting any significant amount of weight, yikes. Training the spine, a series of joints, to be "stiff" only results in bad outcomes when the spine moves any amount from neutral, which is thousands of times per day. Let's not conflate stability with rigidity. A rigid spine, in some cases is stable ie lifting, but with running, not a chance. Reciprocal trunk and pelvic rotation is necessary for running, and a "stiff" core will absolutely not make you change direction quicker. There is a good bit of literature pointing the other direction. Watch great jumpers, runners, etc, they are not stiff.
The dude is considered quite the quack in the PT community actually. I tend to agree strongly
? Where’s your evidence? Plenty of competent PTs on CZcams endorse him
Quite the opposite
Um... no. He's widely considered in the PT community as THE back doctor. Let me guess... You've got some contrarian guru telling you to Jefferson Curl with 200lbs, that makes stupid faces as he mocks Dr. McGill
@@EdwardsNHHe’s not a medical doctor
So disappointing😢
I think I may know more than you on the body due to my accident
The TONGUE!!!! You are missing the tongue it’s the most Important muscle yet you missed it
Shame
Do Yoga
The End
This is neither clear nor useful.
Very little useful content here. Just McGill rambling.
Waste of time....this dude just rambled about random things..........thumbs down.