THE EXERCISES THAT DO WORK

THE ‘Big Three’, as Dr McGill calls these exercises, are deceptively simple, but will help you to safely strengthen your core muscles and maintain your lower back curve to keep the spine in a neutral position.

They are helpful if you have back pain, but can also be used to keep your back in good condition.

THE CURL UP: This is the spines-paring version of the sit-up. Lie on the floor on your back with your hands, palms down, under your lower back to keep the curve. Then bend one knee, keeping the other let straight out. Keeping the spine still, gently lift head and shoulders off the floor by an inch. Hold for ten seconds. Repeat more often as the muscles strengthen.

THE SIDE BRIDGE: This works on strengthening the muscles that keep your spine stable. Lie on one side, with your knees slightly bent, supporting your upper body on your elbow. Lift your hips, with your weight supported by your elbow and knees. Hold for ten seconds, repeat and change sides. The spine stays immobile, any movement comes from your hips.

THE BIRD DOG: This focuses on the back muscles while keeping the spine itself still. Kneel on all fours, then stretch out the opposite arm and leg so they are parallel with the floor.