How To Fix Your Own Low Back Pain
Back pain is part of life for many people. Research shows that nearly 80% of the population will suffer from low back pain at some point in their life, and it is the second most common reason people visit the doctor (behind upper respiratory infections). Research also shows that those who seek professional help from a chiropractor, acupuncturist, physical therapist, or massage therapist recover faster and see a better improvement in pain rating and physical functioning than those who don't. It is also known that given enough time, most back pain will eventually subside (but that could take months). The question is: Are you willing to wait?
For those of you who don't want to "wait out" your low back pain but like to try home care treatment before calling your chiropractor, read about proper ice and heat application, then give the following exercises a shot. These are 3 of the best exercises to improve your core stability and endurance and help get rid of your low back pain. The following exercises are often referred to as the "McGill 3" or "Big 3". Professor Stuart McGill is a renowned expert when it comes to back pain, spine health, movement, and performance. He has spent years researching and actively implementing various rehabilitation and injury prevention protocols in clients of all ages and athletic ability. The "Big 3 Exercises" are low-intensity, and aim to increase endurance and control of the muscles surrounding your spine.
*Disclaimer: Although these exercises are relatively safe and will benefit most individuals, they may not be appropriate for everyone and may exacerbate some conditions. Always consult your chiropractor or other musculoskeletal specialist if you have questions, any of these movements make your symptoms worse, symptoms do not resolve completely within a couple weeks, or before beginning a new exercise routine.
THE McGILL BIG 3
Even if you don't suffer from low back pain, the McGill Big 3 are great exercises you can add to your daily exercise routine to help prevent back pain and strengthen your core. A stable and strong core is key to moving well and being at the top of your game.
If you cannot properly execute these exercises, have difficulty or pain performing exercises, or are still experiencing back pain, call us to see how we can help you. If you've been searching for low back pain relief in Shawnee or the surrounding Kansas City area, and you want to avoid medication and surgery, consider what Swickard Chiropractic Clinic of Shawnee can do for you. At Swickard Chiropractic we use natural, drug-free treatments including chiropractic manipulation (adjustments), acupuncture, dry needling, spinal decompression therapy, and more. Schedule a complimentary consultation today!
References
1. Goertz, CM, eta l. Adding chiropractic to standard medical therapy for nonspecific low back pain. Spine, 2013; 38:627-34.
2. Hart, LG, et al. Physician office visits for low back pain: frequency, clinical evaluation, and treatment patterns from a U.S. National survey. Spine, 1995; 20:11-9.
3. McGill, S. (2015). Back mechanic: The step by step McGill method to fix back pain. Waterloo, Ontario: Backfitpro.
4. Rubin, DI. Epidemiology and risk factors for spine pain. Neurol Clin, 2007; May; 25(2):353-71.
For those of you who don't want to "wait out" your low back pain but like to try home care treatment before calling your chiropractor, read about proper ice and heat application, then give the following exercises a shot. These are 3 of the best exercises to improve your core stability and endurance and help get rid of your low back pain. The following exercises are often referred to as the "McGill 3" or "Big 3". Professor Stuart McGill is a renowned expert when it comes to back pain, spine health, movement, and performance. He has spent years researching and actively implementing various rehabilitation and injury prevention protocols in clients of all ages and athletic ability. The "Big 3 Exercises" are low-intensity, and aim to increase endurance and control of the muscles surrounding your spine.
*Disclaimer: Although these exercises are relatively safe and will benefit most individuals, they may not be appropriate for everyone and may exacerbate some conditions. Always consult your chiropractor or other musculoskeletal specialist if you have questions, any of these movements make your symptoms worse, symptoms do not resolve completely within a couple weeks, or before beginning a new exercise routine.
THE McGILL BIG 3
- Lie down on your back with left leg straight and right leg bent (right foot next to left knee). Place hands under your low back.
- Without bending your head and neck to your chest, lift your head and shoulders slightly off the floor. You should really feel your core working.
- Hold for 5-10 seconds.
- Lower yourself to the floor. Perform 8-12 total repetitions, half with right leg bent and half with left leg bent.
- Lie on your side, elbow under shoulder with knees bent to 90 degrees (legs remain straight for greater difficulty).
- Lift hips off ground, maintaining a straight line from your head to your knees (or toes). Focus on creating a stable base at your shoulder and knees (feet).
- Hold this position for as long as you can. Repeat on other side.
- Start on the floor on your hands and knees (quadruped position: hands under shoulders and knees under hips with neutral spine).
- Raise right arm forward as you extend your left leg straight back until your arm, spine, and leg are in a straight horizontal line. Do not arch back or allow hips to twist.
- Hold for 5-10 seconds.
- Slowly return to quadruped position and repeat on other side. Perform 10-12 total repetitions.
- *Make sure neutral spine is maintained and hips remain level throughout exercise.
Even if you don't suffer from low back pain, the McGill Big 3 are great exercises you can add to your daily exercise routine to help prevent back pain and strengthen your core. A stable and strong core is key to moving well and being at the top of your game.
If you cannot properly execute these exercises, have difficulty or pain performing exercises, or are still experiencing back pain, call us to see how we can help you. If you've been searching for low back pain relief in Shawnee or the surrounding Kansas City area, and you want to avoid medication and surgery, consider what Swickard Chiropractic Clinic of Shawnee can do for you. At Swickard Chiropractic we use natural, drug-free treatments including chiropractic manipulation (adjustments), acupuncture, dry needling, spinal decompression therapy, and more. Schedule a complimentary consultation today!
References
1. Goertz, CM, eta l. Adding chiropractic to standard medical therapy for nonspecific low back pain. Spine, 2013; 38:627-34.
2. Hart, LG, et al. Physician office visits for low back pain: frequency, clinical evaluation, and treatment patterns from a U.S. National survey. Spine, 1995; 20:11-9.
3. McGill, S. (2015). Back mechanic: The step by step McGill method to fix back pain. Waterloo, Ontario: Backfitpro.
4. Rubin, DI. Epidemiology and risk factors for spine pain. Neurol Clin, 2007; May; 25(2):353-71.
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