Low Back Pain: The Best Exercises to Support your Spine
Low back pain is one of the most common reasons people seek chiropractic care. For many, it doesn’t start with a specific injury. It slowly develops during everyday activities like sitting, working or even sleeping.
Research shows that exercise therapy is one of the most effective treatments for low back pain, especially when the goal is long-term relief and improved function.
Why Exercise Therapy Is Essential for Low Back Pain Relief
The right exercises can:
Reduce low back pain
Improve core and spinal stability
Support proper movement patterns
Help prevent future flare-ups
Not all exercises are created equal. Some common workouts can actually place extra stress on the low back.
What Creates Spinal Stability?
A stable spine relies on three key systems working together:
1. Active Support (Muscles): These are the core and back muscles that help control movement and protect the spine.
2. Passive Support (Ligaments & Joints): These structures provide stability and alignment, especially at end ranges of movement.
3. Neural Control (Nervous System): The nervous system coordinates muscle timing and control to maintain spinal stability.
When one or more of these systems isn’t functioning properly, low back pain can develop.
The Most Researched Exercises for Low Back Pain: The McGill Big 3
If you’re searching for the best exercises for low back pain, the McGill Big 3 consistently stand out in research and clinical practice.
Unlike traditional core exercises, the McGill Big 3 focus on stability without excessive spinal movement, making them appropriate for many people with low back pain.
Why Chiropractors Often Prescribe the McGill Big 3
These exercises are:
Evidence-based
Easily modified for different ability levels
Focused on endurance rather than strain
Designed to protect, not overload the spine
This makes them a common starting point in chiropractic care for patients with low back pain.
How to Perform the McGill Big 3 Exercises Safely
In the next section, we’ll break down how to perform each McGill Big 3 exercise, which muscles they target and how to modify them based on your comfort level.
-
Primary muscles: Rectus abdominals
Lie on your back with one knee bent and the other leg straight
Place your hands under the natural curve of your lower back
Gently lift your head and shoulders just enough to engage your core
Hold for 5 seconds while breathing normally
Lower slowly and switch legs
Key points:
Don’t flatten or press your low back into the floor
This is not a sit-up or crunch - very small movement
Breathe normally during the hold
-
Primary muscles: quadratus lumborum, internal and external obliques, gluteus medius
Lie on your side with knees bent (or legs straight for a progression)
Support yourself on your elbow, keeping your body in a straight line
Lift your hips off the ground and hold
Start with 10 seconds and build gradually
Repeat on both sides
Key points:
Don’t let your hips drop or rotate forward/back.
Keep your neck relaxed and in line with your spine.
Quality matters more than how long you hold.
-
Primary muscles: erector spinae, multifidus, gluteus maximus
Start on your hands and knees - hands under shoulders, knees under hips
Engage your core by gently drawing belly button in
Slowly extend one arm forward and the opposite leg backward
Keep your hips and shoulders level. No twisting or arching.
Hold, then return to the start and switch sides.
Key points:
Move slowly and with control
Imagine balancing something on your back
The goal is stability, not height
These exercises may not be appropriate for everyone, especially if you are experiencing pain, injury, or a medical condition. Proper assessment is essential before starting any exercise program. If you have questions or would like a personalized plan, book an appointment with me for a Chiropractic assessment and tailored care.
Reference:
Ghorbanpour A, Azghani MR, Taghipour M, Salahzadeh Z, Ghaderi F, Oskouei AE. Effects of McGill stabilization exercises and conventional physiotherapy on pain, functional disability and active back range of motion in patients with chronic non-specific low back pain. J Phys Ther Sci. 2018 Apr;30(4):481-485. doi: 10.1589/jpts.30.481. Epub 2018 Apr 13. PMID: 29706690; PMCID: PMC5908986.
