Tl;dr

The McGill Method is not just the “Big 3” exercises. It is a process of assessment and clinical thinking used to understand what triggers or relieves low back pain. It involves identifying patterns through questions, physical assessment, and ongoing evaluation, then selecting the right tools (like the Big 3) only when appropriate. The key idea is that assessment never stops - even during rehabilitation.

What is the McGill Method really about? Is it just the “Big 3” exercises?

Most people misunderstand the McGill Method and reduce it to the “Big 3” exercises. 

However, the Big 3 are just tools, not the method itself.

The McGill Method is actually a process of assessment and a way of thinking about low back pain problems and how to solve them.

The Big 3 are simply one set of tools that can be used, if they are appropriate for the individual case.

They sit “on a shelf,” and are selected only when needed, for example, if assessment suggests spinal instability.

They are no...

When most people think about fixing their back pain, they jump straight to stretches or core exercises. But there’s one overlooked area that can make a huge difference - your hips.

That’s where an exercise called the hip aeroplane comes in. It’s perfect for improving hip mobility, stability, and balance, all of which directly affect how your lower back feels.

Why your hips matter for a healthy back

Your hips and lower back are very much connected. When your hips move well and stay strong, your lower back doesn’t have to overcompensate. But when your hips are stiff or unstable, your back ends up doing more work than it should.

And this can lead to pain.

The hip aeroplane works three key muscles that protect your back:

• Glute Max – your main powerhouse muscle in the buttocks.
• Glute Medius & Minimus – smaller muscles around the sides of your hips, that control stability and side-to-side movement.

When these muscles are strong and active, they take pressure off your spine during...