McGill's big 3

McGill’s Big Three are the curl-up, side plank, and bird dog—exercises for building strength and stability around the spine. They’re a useful starting point, not a complete solution for everyone’s back health. 1 2

1. Curl-up: Lie on your back with one knee bent and the other leg extended. Place your hands beneath your lower back to preserve its natural arch, then lift your upper chest slightly without turning it into a full sit-up. 3
2. Side plank: Start on your side with knees bent and feet stacked, press through the supporting arm, and lift your hips while keeping your spine straight. Progress to straighter legs if you can maintain good form. 4 5
3. Bird dog: From all fours, extend one arm and the opposite leg. Keep your torso stable and avoid lifting the leg so high that your lower back arches. 6 7

McGill cautions against treating these three exercises as the be-all and end-all of back strengthening or pain relief. 8