Alleviate Back Pain with the McGill Curl-Up, Side Plank, and Supermans
A strong core is the foundation of a healthy body. It contributes to better posture, stability, and balance, but most importantly it plays a crucial role in injury prevention. While endless sit-ups and crunches might come to mind when you think of core exercises, there are more effective, spine-friendly movements that you can do. In this post, I’ll share my three favorite core exercises for beginners and intermediate lifters: the McGill Curl-Up, Side Plank, and Supermans. These movements target your core from different angles, ensuring balanced strength and stability.
1. McGill Curl-Up: Safe and Effective Core Activation
The McGill Curl-Up, named after spine specialist Dr. Stuart McGill, is a staple in any core-strengthening routine. It’s a great alternative to traditional crunches, especially if you’re looking to avoid excessive spinal flexion (which can contribute to back pain).
How to do it:
Lie on your back with one leg bent and the other straight.
Place your hands under the small of your lower back to maintain its natural curve.
Slide one foot toward your body keeping the bottom of the foot flat on the floor while leaving the opposite leg extended.
Brace your core by tightening your abs, then gently lift your head and shoulders off the ground.
Hold this position for 10-20 seconds before lowering back down repeating on the opposite side.
The McGill Curl-Up isolates the core without putting undue stress on the spine, making it ideal for building strength in a safe, controlled manner. It teaches proper core engagement, which is key for protecting the lower back during more complex movements.
2. Side Plank: Building Lateral Core Strength
Side planks are a fantastic exercise for targeting the often-overlooked muscles on the sides of your core—the obliques. This exercise can also strengthen your shoulders, hips, and glutes, improving overall stability and balance.
How to do it:
Lie on your side with your elbow directly under your shoulder and forearm perpendicular to your body with your legs stacked or slightly offset.
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
Hold this position for 20-30 seconds (or longer if you can), before switching sides.
The side plank promotes symmetry in core strength, reducing imbalances that can lead to injuries. It’s also excellent for building endurance in your stabilizing muscles, crucial for athletic performance and everyday activities like carrying heavy loads or maintaining good posture.
3. Supermans: Strengthening the Posterior Chain
While most people focus on the front of the core, the muscles along your back are just as important. Supermans target the posterior chain, including the lower back, glutes, and hamstrings, helping to improve posture and prevent lower back pain.
How to do it:
Lie face down on the floor with your arms extended in front of you and your legs straight.
Engage your glutes and lower back to simultaneously lift your arms, chest, and legs off the ground.
Hold the top position for a couple of seconds, then lower back down with control.
Supermans strengthen the often-neglected muscles of the posterior chain, balancing out the core and helping to support a healthy spine. This exercise can alleviate lower back discomfort while improving overall core stability and endurance.
Bringing It All Together
Incorporating these three exercises into your routine will help you build a strong, stable core that supports every movement you do, whether it’s lifting weights, playing sports, or just going about your day. These exercises are effective and focus on proper spinal alignment and injury prevention—something I’m particularly passionate about.
Remember, consistency is key to long-term success in your fitness journey.
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