As a fitness and mobility expert who has suffered from chronic back pain for years, I know firsthand how debilitating back pain can be for young and older adults. It can prevent you from working, exercising, and fully participating in life during your prime years. But what if I told you there was a simple exercise routine that could significantly reduce back discomfort so you can begin correcting the actual cause of the pain? Let me introduce you to the McGill 3.
What is the McGill 3?
Developed by renowned spine biomechanics professor Dr. Stuart McGill, the McGill 3 is a sequence of three core and hip exercises that specifically target and strengthen the psoas muscle.
Why is the Psoas So Important?
You may not have heard of the psoas before, but it is one of the most vital muscles for spine support. The psoas originates along each side of your lumbar spine, travels through the abdominal core, and connects to the upper leg bone. This powerful hip flexor muscle provides stabilization and mobility to the spine and core. However, when it becomes weak or tight from disuse and lifestyle factors, it can contribute to back pain and sciatica.
Many young adults develop psoas issues from too much sitting at desks, slouching over phones, and lack of consistent exercise - or maybe too many repetitions in a particular line of tissue. By targeting the psoas, the McGill 3 aims to “bulletproof” your core and alleviate back pain.
What’s So Great About the McGill 3?
The key benefit of the McGill 3 is that it isolates and strengthens the psoas in a safe, effective manner without straining the spine. Many core exercises like crunches can exacerbate back pain by overly compressing the spine. But by performing just a few reps of each McGill 3 exercise once a day, you can gently rehabilitate and strengthen your psoas.
Are you ready to show your back and psoas some TLC? Let’s break down the three simple exercises:
McGill Curl-Up
- Lie on your back with one leg extended and the other knee bent.
- Place your hands under the arch of your lower back to act as pressure sensors.
- Engage your core muscles.
- Without pressing your back into your hands, curl your shoulders slightly up off the floor.
- Create a bit of tension like you're dragging your heel back towards you.
- Hold for 10 seconds and then lower back down.
- Repeat for 5-10 reps on each side.
This isolation exercise stabilizes your core and targets the upper psoas. Be sure to keep your motion small and controlled.
McGill Side Bridge
- Lie on your side with legs extended, resting on your forearm slightly higher than shoulder height and hip.
- Depress and lock in your scapula (hollow out your armpit) and scoop your forearm toward your legs as you lift your hips off the floor into a straight line, engaging your core. Your Shoulder should now line up over your elbow.
- If this position is too difficult to hold then start with your knees in a bent side lying position and push your knee into the ground.
- Hold for 10 seconds, being careful not to let your hips sag.
- Complete 6 reps on each side.
This static exercise strengthens your lateral core, including your psoas. Keep your spine neutral in a straight line without twisting.
McGill Bird Dog
- Get on all fours with hands under shoulders and knees slightly narrower than hip width.
- Extend one arm forward and the opposite leg back, keeping your spine neutral. You only need to hover your back toes 2-3" off the ground.
- Hold for 10 seconds before returning to start position.
- Be mindful not to flex and extend the spine during any phase of this exercise.
- Aim for 5-10 reps on each side.
This exercise coordinates movement, cross body fascial stabilization and builds strength through your full psoas. Keep your motions slow and controlled.
Modifications for Beginners
If you are new to core exercises, try modifying the McGill 3 by doing shorter holds and fewer reps of each exercise. You can also remove the arm/leg extensions of the bird dog if it strains your back. Listen to your body and build up slowly.
Lifestyle Tips to Support Your Psoas
While the McGill 3 strengthens your psoas, you also need to care for it with proper daily habits:
- Move frequently: Avoid sitting for more than 30 minutes at a time. Take standing or walking breaks.
- Improve posture: Reduce slouching by aligning your ears over shoulders and shoulders over hips.
- Add Mobility Training into your fitness program: Fix and train the initial cause of the injury.
- Hydrate: Drink plenty of water to keep muscles flexible.
- Stretch hip flexors: Gentle static stretching can relieve tightness from sitting.
- Manage stress: Anxiety and mental strain translate into physical tension.
- Use proper lifting form: Lift heavy objects with bent knees, engaged core, and straight back.
- Consider a standing desk: Working on your feet improves posture and engages core muscles.
How the McGill 3 Benefits Young Adults
Here’s why young adults should make the McGill 3 a daily habit:
- Reduces back pain: Strengthens the core and psoas to alleviate spinal issues.
- Improves posture: Counteracts slouching and text neck posture caused by technology use.
- Offsets sitting: Reverses imbalances from prolonged sitting at school and work desks.
- Enhances sports performance: A strong psoas provides power and coordination for athletic activities.
- Supports spine health: Stabilizes the spine to prevent future disc issues and injuries.
- Easy to perform anywhere: No equipment required so you can do these exercises daily, even while traveling.
- Quick routine: Just need 5-10 minutes a day to target the psoas and support the spine.
- Prevents future back injuries: Bulletsproofs the core early to avoid debilitating pain down the road.
I encourage all young adults suffering from back pain or seeking better posture and core strength to try the McGill 3. Protecting your psoas through smart exercises like these could help you live pain-free and active during your youth.
Let me know in the comments below if you implement the McGill 3 and how it impacts your back pain! I would love to hear your success stories. And please don’t hesitate to ask any questions - I’m always happy to help.
