To eliminate back pain long-term, one must identify through a precise movement test whether the discomfort stems from a lack of spinal rigidity relative to the hips, in order to customize stability exercises (such as the "McGill Big 3" and loaded carry with oscillation) and relearn how to move without pain.

noli's read

Deep stabilization exercises, particularly the "McGill Big 3" routine, have solid scientific support for relieving back discomfort. A meta-analysis published in the journal PLOS One (Wang et al., 2012) confirms that this type of strengthening improves core strength and mitigates physical discomfort in the short term. However, the explanation that these discomforts stem solely from a lack of physical spinal rigidity or a movement conflict with the hips is nuanced today. A publication in the Journal of Orthopaedic & Sports Physical Therapy (JOSPT, 2019) notes that the relationship between structural spinal stiffness and the level of well-being is neither direct nor automatic. Finally, numerous scientific syntheses, such as reviews from the physical therapy database PEDro (2026), reveal that in the long term, specific stability exercises do not systematically outperform general movement (such as walking or global muscle strengthening) provided that the activity is practiced regularly.

the sources

1. 1Wang XQ, Zheng JJ, Yu ZW, et al. 2012