How the McGill Method Can Help Relieve Chronic Back Pain

Chronic back pain is one of the biggest burdens of disease in the entire world, it can feel like a never-ending battle.

Limiting your mobility and interfering with daily life often leads to frustration when typical treatments fall short, and there’s a lot of them!

There’s a different approach that’s gaining momentum for its evidence-based success: the McGill Method and there is only a few of us in Australia who practice it.

Developed by Dr. Stuart McGill, a world-renowned spine biomechanist from Canada, the McGill Method focuses on identifying the precise cause of back pain through a rigorous assessment and then building a tailored strategy to fix it, without relying on surgery or passive treatments.

The side plank, one of the McGill Big 3 exercises to enhance spine stability.

Rather than a one-size-fits-all solution, the clinical framework combines assessment, movement education and corrective exercises to empower long-term relief.

The McGill Method consists of:

1. Assessment

   The process begins with a detailed mechanical assessment to determine your pain triggers. For example, some people hurt while bending forward, while others struggle with prolonged sitting or twisting. Identifying these patterns is key to choosing the right strategy.

   
   

2. Elimination of Pain Triggers

   Once triggers are identified, the next step is learning how to avoid them during your daily movements. This isn’t about stopping all activity, it’s about modifying how you move to reduce stress on the spine.

   
   

3. Building a Robust Spine

   McGill’s method includes a series of core stability exercises, known as the “McGill Big 3”:

   • Modified Curl-Up

   • Side Plank

   • Bird-Dog

These exercises are not the be all to end all back pain, they are simply designed to start the process to enhance spinal stability and reduce shear forces without aggravating your pain. Some people do not even start with these exercises!

Unlike many approaches that focus on passive care (like heat packs or massages), the McGill Method puts the power in the hands of the patient. We focus on teaching you how to move better, build resilience, and maintain long-term spinal health.

Many people notice improvements within weeks, not because of temporary pain relief, but because they’ve changed the root mechanics contributing to their pain. This is what makes it sustainable.

https://www.asrehab.com.au/mcgill-method