Low-Back Saver 20
Core · Beginner
Low-Back Saver 20
Core · 20 min
Low-Back Saver 20
Coach ShamSlow it down, breathe, undo the seat.
The McGill big-three. Curl-up, side plank, bird dog. Twenty minutes of the exercises spine doctors actually recommend.
20 min
Beginner
Truck stop
Warm-up1/12
Belly breathing
1:00
0% total
Inhale 4, exhale 6. Set the core up.
Next · Rest · 0:05
- Belly breathing60s
Inhale 4, exhale 6. Set the core up.
- Standing cat-cow45s
Hands on the cab or knees. Round on the exhale, arch on the inhale. Slow, breath-led — warm the whole spine.
- Pelvic tilt10 reps
Flatten the low back to the pavement on the exhale.
Coach note
Doctor Stuart McGill built this protocol for pro athletes with disc injuries. Now it is yours. Do it forever.
3ft x 6ft flat ground