Back Up.

Let me guess… You avoid doing certain exercises, or even worse… a normal everyday movement. And it’s all due to that pesky back pain that keeps flaring up. Now I wont be that guy and assume this pertains to you. But in the event that it does, which you know exactly what I’m talking about, whether minor or not; you should keep reading.

And if you don’t relate, take some notes to add to your current routine. Which would be preventive maintenance, and is never a bad idea… as long as it doesn’t consume you. You should keep reading as well.
Just to be clear, I’m crossing my fingers that you don’t relate to this… but again, if you do or don’t, I have a great protocol for you to follow.

For starters, I did not come up with this. I wish I could take credit, but this is all from Dr. Stuart McGill. He is a professor at the University of Waterloo and his field of expertise is in the biomechanics of the spine. His biggest contribution to the world of sports and rehabilitation is redefining core and back pain training/rehab. Working with Olympians, and professional sports (NBA, NFL, and UFC) he structured a new athletic performance protocols using isometric endurance and zero spinal-flexion movements; notably the McGill Big Three. He also wrote a book called Back Mechanic (click the link to find it on Amazon).

Modified Curl-Up:
Lay with your back down on the ground. Then keep one leg straight with the toes pointed up, and the other leg folded with the knee up and your foot flat on the ground. Your hands will be placed behind you (under the lower back curve). You will then lift only your shoulders and head. Holding for 10 seconds. Then repeat with the opposite leg position. Doing this for 3-4 sets to begin.

Working your core and supporting the lower back curve to avoid spinal bending*

Side Plank (Bridge):
Lying on sideways on the ground. Prop yourself up with your forearm/elbow/hand. Legs straight and feet stacked. Lift your hip up until your body is straight and you’re holding yourself up by arm & foot. With the non-supporting arm, place the hand of that arm on the opposite shoulder. Hold for 10 seconds. Then repeat on the other side. Doing this for 3-4 sets to begin.

Focusing on the lateral core muscles and notably the quadratus lumborum (along with surrounding lower back muscles), all with low spinal load*

Bird-Dog:
Positioning on all fours (hands and knees). Maintaining a neutral spine (actively minimizing the curve). You will lift and extend one of your arms forward, while you simultaneously lift and extend the opposite side leg behind you. Holding for 10 seconds. Then repeating on the other side. Doing this for 3-4 sets to begin.

Building the back extensors and your anti-rotation stability while not loading or compressing the spine*

Walk: (not part of the big three, but I’m including as my own advice to you)
Outside or inside. 10-30 minutes. 3-7 days a week.

Promotes blood flow, mobility, and relaxation*

-If you have back issues, start implementing these into your routine. Make them a normal part of your morning, workout, or before bed doom scrolling.
-If you don’t have back issues, it wouldn’t be a bad idea to begin to incorporate isometric and dynamic core exercises. Some plank variations are a small price to pay to avoid ongoing back pain/problems.