The best exercises for reducing lower back pain & preventing injury | Peter Attia and Stuart McGill
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- Опубликовано: 25 ноя 2024
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Watch the full episode: • 287 ‒ Lower back pain:...
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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...) 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 : ruclips.net/video/jZylx81_kfg/видео.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!
Back Mechanic cured my severe sciatica when other PT's and docs couldn't. Also helped my friend. Great read.
how helpp
I’ve been a massage therapist for 20 years, Dr McGill is so spot on. Pain is a very multi faceted issue. I love all the considerations that are used in assessing and treating these people.
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.
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
No curl ups?
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…
We need an actual, on the floor, demonstration of each exercise. Thank you.
ruclips.net/video/P8YiZO3OGjk/видео.htmlsi=YzYSvl-1266OqyMo
Brian co-wrote Gift of Injury with Mcqill
This guy is a master of not answering the question
Dr. Mcgill trains a lot of exceptional athletes. His practices and teachings are world class
Peter said they would add links of videos demonstrating the big 3. Looking forward to seeing those.
Just google search The McGIll Big 3
Layne Nortons videos with Stuart McGill have pretty good in depth demonstrations.
ruclips.net/video/2_e4I-brfqs/видео.htmlsi=WkLbuJh0MsL_4A-n
ruclips.net/video/2_e4I-brfqs/видео.html&ab_channel=SquatUniversity
@@EdwardsNHruclips.net/video/2_e4I-brfqs/видео.htmlsi=jV8rS93bmEyVyTtj
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
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....
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.
Great synopsis!
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!
This guy is a genius in his field!
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.
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
Check lowbackability
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.ruclips.net/video/5UjXEdoSzIE/видео.html
Personally I find this video the best demonstration of the McGill big three: m.ruclips.net/video/FkpLS_mgEf4/видео.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!!!!
Really appreciated the original interview and this video is great thank you❤
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.
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.
Pretty Sick you got Bob Weir on the pod. He cleans up well.
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...🤔🤣
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!
Thank you Dr. Stuart Mcgill very well explained and interesting content!
Didn't expect the boxing . Superb. Pleasant surprise
My feeling exactly. Was equally pleasantly surprised to hear him pronounce "Muay Thai" correctly.
McGill is amazing
I love the backhoe reference. As a shop teacher/ football coach, i compare movements to machinery all the time.
Where are the links to the three Videos?
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
For us novice who don't understand, we need to actually see him do the exercises!!!!!!
where are the links to a demonstration of the big 3?
Check Out Squat university for the demonstrations of the big 3
Great Tshirt Peter. And by the way I subscribed after watching your guest appearances on other channels. Thank you for doing this.
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
What are the 3 exercises? Can we get a summary? Thanks!!
m.ruclips.net/video/5UjXEdoSzIE/видео.html
Modified crunch, side planks, bird dog.
This guy is a genius
Damn, this guy can spread out a point
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
Where are the videos for the three lower back exercises? Am I missing something?
Search McGill big 3. Plenty of videos on RUclips
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.
I would need to see demonstrations of the exercises to make this useful.
Thank you.
Does anyone know of experts like McGIll that are focused more on the neck and cervical spine?
All I can find are neck surgeons with very little mention of the biomechanics detail of analysis that McGill focuses so much on.
The Big 3:
- side plank
- bird dog
- curl up
So where are the links to the demonstrations of the big 3??
I didn't expect to get as much as out of this as I did, good video
I dont see the link of the McGill big 3
Can you share the link
Tyson would also hook the liver and then upper cut with the same fist. Probably his most effective combo.
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.
WHERE ARE THE 3 VIDEOS?
I didn't see a link to demonstrations on how to perform the big three, so here's a good reference for anyone interested: ruclips.net/video/2_e4I-brfqs/видео.htmlsi=83EpBlPPsJoTCLds
Thank you
What’s Mr Mcgills opinion about cortisone injections,and radio frequency ablation? What circumstance would these be appropriate if at all. Does ablation of a nerve in or around spine make multifidus muscle weak and back worse?
The answer to whether you should do or will find relief with these exercises is and always will be:
...it depends.
Have fun.
I had back pain years ago and instinctively went to bird dog exercise.interesting the Russian 10 sec repeats for endurance without technique
I had a slip disc injury....was suffering from 2 years... coincidentally fell upon these big 3 exercises....to be honest it dint help.
I did starting strength program....I have no problem in sleeping...no problem whol day ....like there wasn't even an injury of slip disc.
what program? would u like to share? how are u now?
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?
Where is the link to doing these exercises properly as promised?
What are the three 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.
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 $.
Which one is the best for thoracic spine?
the Mick Jagger was the best. Stu is the man
so were are the exercises the big 3 you state best exercises or is it me very confused
The Bird Dog is no joke. Even when I'm my fittest doing that exercise is a good workout.
Sooooo.....what are the Big 3 and where are the links to the demo videos?
Where are the links in the show notes to the exercises?
How soon can you start these exercises on someone with acute low back pain that satisfies his criteria?
Can u Explain A relationship between labels test and herniated lumbar l5 and s1. My pain Right now after a week of creating this goes between the hip and the back I don't understand which is the cause and how to get out of the pain in the hip I actually think my hip is misplaced in the socket but I don't know why
I’d like to know Dr McGills view of epidurals for back pain. I’ve had over 70 in my life
Smart dude but man that is gonna be hard for people to follow. Let me check the notes below for the specifics.
I’ve had two surgeries and still deal with pain. Can I still do these excercises ?
I have sensitivity on left side of lumbar due to “ degenerative disc and I pull to right apparently subconsciously. It was progressive according to my Dr. On MRI shows black area only it seemed on L5 S1. Going to go to PT again but last time so much strength training I started feeling compressed in upper/ mid back.. I know I have posture issues. Weak left side etc. but no sharp stabbing pain just unstable and mostly pulling feeling and spams. Dr suggested radio frequency ablation to nerve or nerves? Does that weaken muscles and make things worse? I am nervous about that idea. Getting two nerve blocks first .. would trying that help me decide. Is there some other procedure that could relax area? I really feel pretty strong. Was doing 35 lb squats at PT.. 71..just compression got uncomfortable. I am not flexible on that side either. I thought cortisol. Maybe just nerve block to relax tension. Muscle relaxers did not seem to work. Big concern is radio frequency ablation and ability to strengthen back muscles after??! Any ideas or suggestions? I was thinking of second opinion? I have mostly fascia discomfort?
Big 3!!
You promised links to the three exercises and there are no links:(
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?
I get the most out of the bird dog. Amazes me you do this occasionally.
Does anyone know how to access the video demonstrating the big 3, which Peter said would be linked in the show notes? I must be so dumb - I just cannot find it!
Search McGill big 3 on RUclips. Plenty of videos on it.
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
Did I miss the actual demonstration of the magic exercises???
Is there a 3x speed option?
The McGill big 3. I would add in other exercises ontop of these. They are not enough to be complete.
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.
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
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
Recommendation is to do Bird Dog?
He means when u are 'lying' on the ground....not 'laying'...
If I understand correctly, here I need to pay for something that Dr. Stu willingly shares for free to help people?
upper back please!!
Amazing continuous monologue talking only to a screen. Impressive.
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.
Spoken, spoken, spoken, spoken spoke (insert infinity sign) like a professor.
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 ruclips.net/video/jZylx81_kfg/видео.html
I need to know how to do the exercises. No links, no demonstrations are not helpful.
Go find them.
At 9 min he says “…they would do the big three on a descending pyramid…” what does that mean?
Start with 5 reps then 3 then 1 per three sets
Good story teller,but no exercises for lower back pain ? Misleading title.
Aint gonna lie, I thought the thumbnail was a Bob Weir for a second.
Side plank hurts my shoulder.
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.