Article Rundown

• Why the Big 3 is not working for you
• Improper form and technique
• Not addressing the root cause of pain
• Improper application of the Big 3

Why the McGill Big 3 May Not be Working for You!

In this video, I discuss the McGill Big 3 exercises and common mistakes people make when performing them. This is a frequent issue that I address with clients both virtually and in person. If you want to learn more about my consultations, you can do so [HERE].

When it comes to the McGill Big 3, I often see people performing the exercises incorrectly, which frequently leads to a lack of improvement or even worsening of their pain. I also believe many individuals have misconceptions about what the Big 3 truly entails—not just in terms of execution, but in the application and context of these exercises. I hear it all the time: “The McGill Big 3 didn’t fix my back,” or “It didn’t help at all,” or even, “It made my back pain worse.” Some claim it doesn’t help build core strength. There are several key reasons why this may happen.

Improper Form and Technique

One of the most common reasons the Big 3 exercises fail is poor form and technique. If these exercises are not executed correctly, they won’t provide the intended benefits and could potentially make your situation worse. A typical mistake I see with the Bird Dog is that people don’t hold the position long enough or perform the exercise without purpose. If your physical therapist is not guiding you to stabilize in the tabletop position, engage your core, and slowly extend your arm and leg while maintaining that stability, it’s time to reconsider your approach.

Lifting your leg too high, jerking around during the Bird Dog, or failing to engage your core effectively will make the exercise ineffective and could lead to increased pain. It’s crucial to slow down, focus on form, and execute each movement with precision. These exercises need to be performed with intent—rushing through them won’t yield the desired results.

With the Bird Dog, common errors include lifting the leg too high, neglecting core stiffness, failing to stabilize the spine, or not holding the position for the prescribed time. For the Side Plank, I often see people hastily dropping down after the exercise, which detracts from its effectiveness. Another issue is failing to brace and engage the core before lifting into the Side Plank. I will discuss proper technique for the Side Plank in more detail later.

The most commonly mis-performed of the Big 3 is the Curl-Up. Instead of executing the exercise correctly, many people resort to doing a traditional crunch or sit-up, lifting their neck, head, and sternum too high off the ground, and failing to maintain proper sequence and core engagement. These mistakes not only prevent progress but may exacerbate pain.

Not Addressing the Root Cause of Pain

Another reason the Big 3 may not work is that the underlying cause of your pain has not been addressed. Repeatedly provoking your pain with poor posture or movement throughout the day, and then expecting the Big 3 to resolve the issue, is not a sustainable solution. If your daily movements continue to trigger your pain, no amount of exercise will provide lasting relief.

The Big 3 exercises are a tool within the larger framework of the McGill Method, not a standalone solution. The McGill Method encompasses a range of techniques and strategies outlined in Dr. McGill’s book Back Mechanic, of which the Big 3 exercises are just a small component. If you are not also addressing your movement patterns and daily habits, the Big 3 exercises alone will not provide the relief you’re looking for.

Improper Application of the Big 3

The third common issue with the Big 3 is improper application. This could mean doing too much too soon, not doing enough, or using the wrong variation for your current level of injury or pain. For example, many individuals jump straight into more advanced variations like the rolling plank, which may not be an appropriate starting point for someone recovering from a back injury. Instead, you could begin with simpler regressions, such as a side plank with your knees on the ground, to build foundational strength.

The assessment is the essential part of the McGill Method. It helps determine cause of pain, where you are in your recovery journey, what your specific needs are, and which exercise variations and progressions are appropriate. If you’re interested in learning more about how an assessment can guide your recovery, you can find more information [HERE].

Some individuals may benefit from performing just the Big 3 and returning to regular exercise, as long as their condition doesn’t require further regression. If this is the case, a simple approach like core stiffening and using the Big 3 can provide significant relief. Some people also get back pain from sitting for too long or in a position that provokes their back pain. This is why I always promote back supports to help promote dynamic sitting to stop you from flaring up. If you’re looking for a high-quality back support to complement your recovery, you can find the best options available [HERE].

However, if your pain is more severe or persistent, doing only the Big 3 may not be enough. In this case, an assessment is necessary to identify pain triggers, movement patterns that may be contributing to your discomfort, and any other factors that need to be addressed. Once an appropriate plan is developed, the Big 3 may be used strategically, often with regressions and gradual progression over several months or even years. It’s important to avoid progressing too quickly, as advancing to more challenging versions of the exercises before you’re ready can lead to further injury.

Conclusion 

The McGill Big 3 exercises can be incredibly effective for building core strength and alleviating back pain, but only when done correctly, in the right context, and with the proper progression. Improper form, neglecting the root cause of your pain, and applying the Big 3 incorrectly are common pitfalls that can hinder progress or even worsen your condition. If you find that the Big 3 isn’t working for you, it’s crucial to assess your technique, re-evaluate your pain triggers, and ensure you’re following the full McGill Method approach. Remember, the Big 3 is just one small piece of the puzzle. For optimal results, consider working with a professional to assess your needs and develop a tailored plan for your recovery.

If you’re ready to take the next step in improving your back health, whether through an assessment or exploring the McGill Method further, you can get started [HERE].

BRIAN DOES ONLINE AND IN-PERSON COACHING!

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