Gentle McGill big 3

How the session works

1. 1Lay out a mat with room to lie face-up, on your side, and on all fours.
2. 2Press start. The app names each move, cues a braced low back, and times each hold.
3. 3Keep your low back quiet and still throughout; quality matters more than effort.
4. 4Take the set twice, or pick a 6 or 10-minute length to add holds.

The moves

• McGill curl-up20s

  Hands under your low back, lift head and shoulders an inch — keep your low back still.

• Side plank (on knees)20s · each side

  Stack on a forearm and bent knees, lift your hips in a straight line, breathe.

• Bird dog30s · each side

  Opposite arm and leg, reach long, no twist.

What it's good for

• Builds core endurance and control with low load on the spine.
• The curl-up, side bridge and bird-dog cover the front, side and back of the trunk.
• Knee-supported and gentle by default — a steady maintenance routine.

The evidence. Stuart McGill's curl-up, side bridge and bird-dog are widely taught for building back endurance with low spinal load; they're a maintenance tool for a healthy, resilient back rather than a cure for pain.

Safety

• See a doctor urgently — do not use this — if you have numbness in the groin or saddle area, loss of bladder or bowel control, leg weakness or a dragging foot, back pain after a fall or accident, or pain with fever, unexplained weight loss, or that is severe and worse at night. These need urgent care, not stretching.
• Keep your low back braced and still, and build holds gradually — these are about steady endurance, not maximum effort.
• Stay in a small, pain-free range and stop any move that sharpens the pain or sends pain, numbness or tingling down a leg.

Frequently asked questions

What is the McGill big 3?

It's a set of three exercises — the curl-up, the side bridge (side plank) and the bird-dog — popularised by back researcher Stuart McGill to build core endurance with low stress on the spine. This version keeps them gentle and knee-supported.

Are these good for back pain?

They're widely used to build the core endurance that supports a healthy back, and many people find them helpful as a regular, gentle routine. They're a maintenance tool, not a cure — see a clinician for persistent or severe pain.

How often should I do the big 3?

Many people do them most days as a short, steady routine. Build the holds gradually and keep the focus on form and a quiet low back rather than long or hard holds.

Try another routine

• 5-minute lower-back relief→
• Desk-back reset→
• Core workout (no equipment)→

Related calculators

• Recovery Score Calculator→