In general, we don’t move enough. Our bodies are tightening up.  Over 70% of us will experience back pain for at least a week during our lifetime.  Recent research has shown that taking pain meds to reduce the pain may create other problems.

Taking 10-15 minutes 3x per week to build your back/core is the best possible thing we can do to minimize and prevent back pain.

Dr. Stuart McGill is a “distinguished professor emeritus”, University of Waterloo, where he was a professor for 30 years.  He is the number 1 back pain expert in the world. His advice is often sought by governments, corporations, legal experts, medical groups and elite athletes and teams from around the world.

Dr. McGill designed a treatment intervention comprised of three exercises   the "Big Three" exercises — the McGill curl-up, the side bridge and the bird dog — to build endurance in the muscles of the core and low back that help stabilize the spine.

The exercises are done 3 times per week.  Each repetition of the exercise is held for 10 seconds following a 3-2-1 repetition scheme. 3 repetitions (10 second holds), then 2 repetitions, then 1.  You can see the protocol here, or find it online.  (Note: the exercises should be pain free when executed. Consultation with an MD or physio recommended prior if any pain during these exercises).

This simple back protocol is used by thousands of people with tremendous results. With this protocol the solution is under our control.