Advice

If we had to choose just one exercise that stands out for overall back support and pain relief, it would be the,

• McGill Curl-Up

Target Areas – Deep core stabilizers (transverse abdominis and rectus abdominis)

How to Perform

• Lie on your back with one leg bent, the other straight.
• Place your hands under your lower back to maintain its natural curve.
• Brace your core, then lift your head and shoulders slightly off the floor (not a full crunch).
• Hold for 5 – 10 seconds, then lower.
• Repeat 5 – 10 times, alternating the bent leg every set.

Why It’s #1

Created by spinal researcher Dr. Stuart McGill, this exercise trains the core without putting flexion stress on the lumbar spine. It protects the lower back while building endurance in key stabilizing muscles, making it ideal for both injury recovery and long-term spine health.

Final Tips for Safe Exercise with Back Pain

• Start slowly and focus on form over reps.
• Avoid pain – Mild muscle discomfort is fine, but sharp pain is a red flag.
• Consistency is key – Daily gentle movement is more effective than occasional intense workouts.
• See a physical therapist before starting a new routine, especially if your pain is chronic or severe.

When chosen wisely, exercises like the pelvic tilt, bird-dog, and glute bridge can work wonders for back pain. And if you’re looking for the single best move, the McGill Curl-Up earns top marks for its spine-protective benefits.