Short answer. Spend 10 minutes on six drills: a light brace, cat-camel, curl-up, side bridge, bird dog and hip hinge. Hold each repetition for no more than 10 seconds and add repetitions, not time. Do it once a day if you sit a lot, or before any workout.
10 minutes, no equipmentSix drills on a mat or a carpet, with a guided timer.
10-second holdsShort holds in a 3-2-1 pattern. More repetitions, never longer holds.
Three levelsStarter, Standard and Progression for every drill.
Evidence labels: Strong consistent controlled studies or meta-analyses · Moderate controlled trials or cohort studies with limits · Early laboratory, small or single studies.
This routine is for people who sit most of the day, people who have never trained, and people coming back after a long break. It also works as a warm-up before any workout, including the 16-week programme. It follows the method of Professor Stuart McGill, a spine biomechanics researcher, explained here in our own words (see sources [1][2][3]).
Talk to your doctor or a physiotherapist first if any of these apply.
Back pain that started after a fall, an accident or a heavy impact.
Pain that travels below the knee, or numbness, tingling or weakness in a leg.
Back pain with fever, unexplained weight loss or a history of cancer.
Pain that does not ease with rest, or is worse at night.
Recent surgery, osteoporosis, a hernia, pregnancy or the first months after birth.
Get urgent medical help for numbness around the genitals or buttocks, new trouble passing urine or controlling your bowels, or weakness in both legs (see source [18]).
The pain rule. Muscle effort, warmth and mild shaking are fine. Stop the drill if you feel sharp pain, pain that travels into a leg, numbness or tingling. If your back feels worse later that day or the next morning, drop one level and shorten the holds. If it keeps happening, stop and see a physiotherapist. This page is training education, not medical treatment.
02 · The guided session
Pick the length and your level, then press start. The timer counts every hold, rest and change of position for you. If you are new to this, read the six drills below once before your first session.
Guided session
Stand tall and brace
Press start when you are ready
0:30
Session complete
10:00 leftNext: Cat-camel
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Holds: 10 seconds each, or less if your position slips.
Rests: 3 seconds between holds, 8 seconds between sets and when you change sides.
Changes: 8 seconds to move from one drill to the next. Total: 10:00.
The 3-2-1 pattern is a short version of the descending sets used in this method, so the routine fits in 10 minutes (see sources [1][2]). When it feels easy, move up a level or add repetitions, for example 5-3-1. Do not make the holds longer.
The 4-minute express version
For days when you are already warm, or short on time before a session.
Time
Drill
What you do
0:00–0:15
Stand tall and brace
2 light braces.
0:22–0:57
Cat-camel
5 slow cycles.
1:04–1:27
Curl-up
2 holds of 10 seconds.
1:34–2:28
Side bridge
2 holds on each side.
2:35–3:29
Bird dog
2 holds on each side.
3:36–4:00
Hip hinge
3 slow hinges.
04 · The six drills
1 · Stand tall and brace
30 seconds · the skill every other drill uses
Set-up
Stand with your feet hip-width apart and your ribs stacked over your hips. Press your fingertips into the sides of your waist.
Do it
Tighten the muscles all around your middle, front, sides and back, until your fingers are pushed outwards. Hold about 6 seconds, relax, and repeat 3 times.
Effort and breathing
Light: firm under your fingers, soft enough to talk. Breathe in and out through the hold.
You should feel
A belt of gentle tension around your waist.
Common mistakes and fixes
Pulling your belly in. Push out against your fingers instead.
Holding your breath. Count out loud while you hold.
Bracing as hard as you can. Use about a quarter of your full effort.
2 · Cat-camel
7 cycles · gentle motion, not a stretch
Set-up
Go onto your hands and knees, hands under your shoulders, knees under your hips.
Do it
Slowly round your back towards the ceiling, then let it sink towards the floor. Take 3 to 4 seconds each way. Stay in the comfortable middle of the movement.
Breathing
Slow and relaxed. No brace is needed here.
You should feel
Easy movement along the whole spine, with no strain at either end.
Levels
The same at every level. If your knees are sore, fold a towel under them. If your wrists are sore, rest on your fists.
Common mistakes and fixes
Pushing hard into the ends. Stop where the movement is still easy.
Rushing. Seven slow cycles are enough.
3 · Curl-up
3-2-1 holds of 10 seconds · front of the trunk
Set-up
Lie on your back with one knee bent and the other leg straight. Slide both hands, palms down, under the small of your back. They keep its natural curve.
Do it
Brace lightly. Lift your head and shoulders just off the floor, as one piece, without bending your neck. Hold up to 10 seconds, then lower.
Breathing
Keep breathing through the hold. Do not hold your breath.
You should feel
The front of your abdomen working. Not your neck, and not your lower back.
Levels
Starter. Elbows rest on the floor. Hold 5 to 6 seconds if 10 is too long.
Standard. Elbows lifted off the floor.
Progression. Elbows lifted. Brace first, then lift, and take slow deep breaths through each hold.
Common mistakes and fixes
Chin pulled to the chest. Keep your eyes on the ceiling. Head and ribs move as one piece.
Curling too high. It is not a sit-up. Your shoulder blades only just leave the floor.
Flattening your lower back. Keep your hands under it.
4 · Side bridge
3-2-1 holds of 10 seconds on each side · sides of the trunk
Set-up
Lie on your side with your elbow directly under your shoulder and your forearm on the floor. Rest your top hand on your hip.
Do it
Brace lightly, then push your hips forward and up until your body makes a straight line. Hold up to 10 seconds, then lower.
Breathing
Short, steady breaths through the hold.
You should feel
The side of your waist nearest the floor, and the hip on the same side.
Levels
Starter. Knees bent. The line runs from knees to hips to shoulders.
Standard. Legs straight, top foot in front of the bottom foot. The line runs from ankles to shoulders.
Progression. Legs straight. To change sides, roll through a front plank as one piece without dropping your hips.
Common mistakes and fixes
Hips sitting back. Push them forward and squeeze your glutes.
Sinking into the shoulder. Push the floor away with your forearm.
Chest turning to the floor. Keep your chest facing the wall in front of you.
Sore shoulder. Do the same hold standing, with your forearm against a wall and your feet away from it.
5 · Bird dog
3-2-1 holds of 10 seconds on each side · back of the trunk and hips
Set-up
Go onto your hands and knees, hands under your shoulders, knees under your hips. Find the middle position of your back and brace lightly.
Do it
Reach one leg straight back, heel leading, no higher than your hip. Reach the opposite arm forward with a clenched fist. Hold up to 10 seconds, then return.
Breathing
Steady breaths. Your back does not move as you breathe.
You should feel
The muscles along your spine, the glute of the lifted leg and the shoulder of the lifted arm.
Levels
Starter. Leg only. Both hands stay on the floor.
Standard. Opposite arm and leg together.
Progression. Between holds, sweep your hand and knee under you without touching the floor, then reach out again.
Common mistakes and fixes
Hip lifting or turning out. Picture a glass of water on your lower back.
Leg too high. Reach long, not up. A high leg arches the back.
Sagging between the shoulder blades. Push the floor away.
Looking forward. Keep your eyes on the floor and your neck long.
6 · Hip hinge
5 slow repetitions · how to bend without bending your spine
Set-up
Stand with your feet shoulder-width apart and your knees soft. Brace lightly.
Do it
Push your hips straight back and let your chest tip forward. Your back keeps the shape it had when you stood tall. Then drive your hips forward and squeeze your glutes to stand.
Breathing
Breathe in on the way down, out on the way up.
You should feel
The backs of your thighs lengthening, then your glutes working as you stand.
Levels
Starter. Slide your hands down your thighs to just above the knees.
Standard. Arms crossed on your chest.
Progression. Arms crossed, with a 2-second pause at the bottom.
Common mistakes and fixes
Rounding the back. Go only as far as your back keeps its shape.
Squatting instead. Stand a foot-length in front of a wall and reach your hips back to touch it.
When to move up a level. Move up when you finish every hold with steady breathing, no shaking and no change of position, in three sessions in a row. Change one drill at a time.
05 · How to use it
As a daily routineOnce a day is enough. The drills are low-load and the method is built for daily practice (see source [2]). Pick a fixed moment, such as mid-morning or your lunch break.
Not in the first hour after you get up ModerateThe discs hold more fluid after a night lying down, and a laboratory study found bending stresses on the spine were much higher early in the morning (see referenced study [15]). In a randomised trial of 85 people with persistent back pain, those taught to limit bending early in the morning reported fewer days in pain (see referenced study [16]).
As a warm-up before any workout EarlyWalk for 3 to 5 minutes, do the full or the express version, then start your ramp-up sets. In a study of 24 men, one short session of isometric core exercises, about 15 minutes, increased torso stiffness straight afterwards (see referenced study [6]).
With a training programmeUse it before every session of the 16-week programme or in My training. The brace and the hip hinge are the same skills you use in squats, deadlifts and hip thrusts. See also the strength training guidelines.
06 · A 4-week plan for complete beginners
Week
Level
Holds
Daily walk
1
Starter for every drill
5 to 6 seconds inside each 10-second slot
10 minutes
2
Starter for every drill
The full 10 seconds
15 minutes
3
Standard for curl-up and bird dog
10 seconds
20 minutes
4
Standard for every drill
10 seconds
30 minutes, in one go or split in three
Do the routine at least 5 days a week. If a week feels hard, repeat it before moving on. After week 4, keep the routine as a daily habit or as your warm-up, and start a strength programme.
07 · Desk-day habits
Change position oftenTreat sitting as a moving task. Shift, lean back, sit tall, and stand up at least every 30 minutes (see source [1]).
Walk briskly, arms swinging EarlyA laboratory analysis found the loads on the low back during walking were below those of many rehabilitation exercises. Its authors called walking a wise choice for general back exercise (see referenced study [17]). Several short walks count.
Bend with the hip hingeUse drill 6 to pick things up, load the dishwasher or tie your shoes. Hips go back, back keeps its shape.
Stand tall before you liftAfter a long sit, stand up, reach your arms overhead and take a few breaths before you lift anything heavy (see source [1]).
Brace before effortA light brace before you lift, push or pull is the same skill as drill 1.
08 · Why it works: the research
Stability first EarlyThe spine is a flexible column that relies on the muscles around it stiffening together. Modelling work found modest muscle activity was enough to keep it stable in most everyday tasks (see referenced study [7]). A stiff trunk also gives the hips and shoulders a firm base to move from (see source [4]).
Holds built more stiffness than movement ModerateIn a 6-week study of 24 healthy men, isometric core training increased torso stiffness more than dynamic core exercises (see referenced study [5]).
Endurance before strength ModerateIn a one-year study of 449 men and 479 women, men with good isometric back endurance were less likely to report low back trouble for the first time (see referenced study [10]). Typical holding times for healthy young adults have been published as training targets (see referenced study [11]).
Why the holds are short EarlyMeasurements of the back muscles during long holds showed their oxygen supply falling (see referenced study [12]). Short holds with brief rests let you build endurance with good form on every repetition.
Why these three exercises EarlyMuscle and spine-position measurements of the curl-up, side bridge and bird dog showed they work the front, sides and back of the trunk while the spine stays near neutral (see referenced study [3]).
Brace, not hollow EarlyTwo laboratory studies found that tightening all the trunk muscles together stabilised the spine better than drawing the belly in (see referenced studies [8][9]).
Myths and facts
Myth
Fact
Sit-ups are the best exercise for a healthy back.
Laboratory measurements found sit-ups put high loads on the low back, while curl-ups worked the abdominal muscles with less load [13]. In an animal model, repeated bending under load was the motion that produced disc herniation [14].
A stiff back needs more stretching.
In the one-year study above, men with the most flexible backs were more likely to report back trouble, not less [10]. This routine uses gentle motion and trains control instead.
Pull your belly button in to protect your spine.
Bracing all the trunk muscles together gave more stability than hollowing in laboratory tests [8][9].
Longer planks mean a stronger core.
The method builds endurance with repeated 10-second holds, not one long hold [1][12].
What the evidence does not show. Most of these studies are laboratory measurements in small groups of healthy young adults, many of them men. The one-year study is from 1984. This exact 10-minute sequence has not been tested in a trial. It is a way to practise good movement, not a treatment for back pain, and results vary from person to person.
Questions people ask
What are the McGill Big Three?
Three low-load core exercises chosen by spine researcher Stuart McGill: the curl-up, the side bridge and the bird dog. Together they work the front, sides and back of the trunk while the spine stays near neutral [3].
How long should I hold each repetition?
No more than 10 seconds. To progress, add repetitions or move up a level. Do not hold for longer [1].
Can I do this routine every day?
Yes. The drills are low-load and the method is built for daily practice [2]. Avoid the first hour after you get out of bed [15].
Is it a good warm-up before lifting weights?
Yes. In one study, a short session of isometric core exercises increased torso stiffness straight afterwards [6]. Do the full or the 4-minute version, then your ramp-up sets.
I sit all day and have never trained. Where do I start?
Start at Starter level once a day, add a 10-minute brisk walk, and follow the 4-week plan on this page.
Should I do it if my back hurts right now?
This routine is training education, not treatment. Read the list under Before you start. If any point applies, or the pain is new or strong, see a doctor or physiotherapist first.
Why not sit-ups?
Laboratory measurements found sit-ups put high loads on the low back. The curl-up works the abdominal muscles with less load and almost no bending of the spine [13].
When can I move to the next level?
When you finish every hold with steady breathing, no shaking and no change of position, in three sessions in a row. Change one drill at a time.
Sources
McGill SM. Ultimate Back Fitness and Performance. 6th edition. Backfitpro Inc. (2017).
McGill SM. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. 3rd edition. Human Kinetics (2016).
Cholewicki J, McGill SM. Mechanical stability of the in vivo lumbar spine: implications for injury and chronic low back pain. Clin Biomech 11(1):1–15 (1996).
Grenier SG, McGill SM. Quantification of lumbar stability by using 2 different abdominal activation strategies. Arch Phys Med Rehabil 88(1):54–62 (2007).
Vera-Garcia FJ, Elvira JLL, Brown SHM, McGill SM. Effects of abdominal stabilization maneuvers on the control of spine motion and stability against sudden trunk perturbations. J Electromyogr Kinesiol 17(5):556–567 (2007).
McGill SM, Hughson RL, Parks K. Lumbar erector spinae oxygenation during prolonged contractions: implications for prolonged work. Ergonomics 43(4):486–493 (2000).
Axler CT, McGill SM. Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge. Med Sci Sports Exerc 29(6):804–811 (1997).
Callaghan JP, McGill SM. Intervertebral disc herniation: studies on a porcine model exposed to highly repetitive flexion/extension motion with compressive force. Clin Biomech 16(1):28–37 (2001).
Adams MA, Dolan P, Hutton WC. Diurnal variations in the stresses on the lumbar spine. Spine 12(2):130–137 (1987).
Callaghan JP, Patla AE, McGill SM. Low back three-dimensional joint forces, kinematics, and kinetics during walking. Clin Biomech 14(3):203–216 (1999).
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