Article Rundown

• The McGill Big 3 is not the “method”
• What is the McGill Method?
• Why the McGill Method?
• Summary

The Big 3 IS NOT The “Method”

In this video, I will address the McGill Method, clarifying what it is and, just as importantly, what it is not. A common misconception is that the McGill Method is simply the McGill Big 3 exercises. The Big 3 (birddog, Side plank, Curl-up) is a three-pronged approach developed by Dr. McGill to stabilize the core with minimal stress on the spine. However, it represents only a tiny fraction of the McGill Method.

As someone who is not just a practitioner (2019) but also a testimony to the McGill Method (2013), I can speak to its effectiveness firsthand. In 2013, surgeons told me that my lifting career was over and that I required a spinal fusion. Instead, I sought out Dr. McGill. After working with him, I extended my powerlifting career by another seven years, ultimately retiring in 2020 as the first person to squat over 1,300 pounds. Thanks to the McGill Method, I am back pain and symptom-free today, nearly 12 years later!

What IS the McGill Method?

First and foremost, the McGill Big 3 is not the entirety of the McGill Method. It constitutes only a small part of the overall approach. Many have not read McGill’s foundational work, such as Back Mechanic, Gift of Injury, or Ultimate Back Fitness and Performance, or explored his 250+ research papers on spine injury causation and mechanisms. Dr. McGill dedicated FORTY years to developing this process in a lab/clinic/training center setting, encompassing far more than just the Big Three exercises. To put it into perspective, Back Mechanic is a 170-page book, with only seven pages devoted to the Big 3. This accounts for a mere 0.041% of the entire book.

So, what exactly is the McGill Method? Please note that I am not speaking on behalf of Dr. McGill or providing an official definition. This is my layman’s definition of the method. It is a robust, dynamic system that uses every available tool to develop a precise understanding of a client’s history through intake and interviews. The method focuses on identifying specific pain generators, eliminating them, and determining pain-free movements for the client. Based on this information, a precise diagnosis is made, and a tailored plan is developed to restore pain-free capacity in the lower back. Each person’s program is unique, designed based on their individual pain triggers and movements that do not cause discomfort. Every diagnosis and recovery plan is distinct to the client’s needs.

Why the McGill Method?

The McGill Method utilizes a comprehensive assessment to determine the right course of action. This includes a detailed interview, understanding the client’s goals and demands of their work/life, reviewing MRI results, and evaluating what the client can and cannot do without pain. You can read more about this in Back Mechanic, found [HERE]. Sometimes, the Big Three exercises may not be part of the treatment plan. Some clients may be unable to perform the Big 3 pain-free for months, and in such instances, they may need to start with regressed versions to build capacity before progressing to the full exercises. If the Big Three continues to cause discomfort or other limitations, they may not be the right tool for the job. This is why the evaluation is critical—it identifies what can and cannot be done and helps determine whether the Big 3 is appropriate for a particular client. For those interested in consulting for the McGill Method, I offer personalized evaluations both in-person and virtually, which you can learn more about [HERE].

Additionally, client goals must be considered, as these will influence the overall approach. Your goals may differ significantly from mine, requiring a completely different plan. This is why reading Back Mechanic is so important, as it helps you understand your specific pain generators and offers guidance on managing your unique injury. Therefore, reducing the McGill Method to just the Big Three exercises is an oversimplification and misrepresents the method itself. Those who promote this narrow view are often either critical of Dr. McGill’s success or unaware of his work’s full scope.

Conclusion 

In summary, the McGill Method is a comprehensive and individualized approach designed to help clients overcome back pain and restore function through a thorough assessment and tailored interventions. It is not limited to the McGill Big 3 exercises; they are only one tool in a much broader toolbox to improve spinal health. The McGill Method provides a precise, customized solution for long-term pain relief and injury prevention by considering each person’s unique history, pain triggers, and goals. It is essential to understand the method, as doing so ensures a more accurate and effective treatment plan. If you are dealing with back pain or are interested in learning more, I encourage you to explore Dr. McGill’s work and seek professional guidance to find the right approach for your needs.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

Program adherence & accountability coaching