Years before becoming a chiropractor, I worked as a kinesiologist (or Exercise Therapist as we were called at the time) at a large rehabilitation center in Alberta. During that time, I was charged with developing a specific core stability program for our clients that could be completed daily. Fortunately, I was provided with the opportunity to attend a seminar with Dr. Stuart McGill, who at the time was delivering a radically different message about what it takes to prevent low back injuries and improve performance. His message was in stark contrast to the practices in virtually every fitness center, Pilates studio, and rehab clinic around the country.
The Science of Core Stability: Dr. Stuart McGill's Revolution
Dr. McGill, a professor of spine biomechanics at the University of Waterloo, is widely recognized as one of the world’s leading authorities on low back injuries and rehabilitation. Over the years, I’ve attended numerous seminars led by Dr. McGill, and it’s remarkable how consistent his message remains. Despite authoring two groundbreaking books—Low Back Disorders and Ultimate Back Performance—and appearing in countless interviews and even a YouTube video, his message about core stability has yet to be fully embraced by personal trainers and fitness instructors.
One of McGill’s central tenets is that most traditional core stability exercises do more harm than good. Exercises like Supermans, sit-ups, or attempts to flatten the back while “sucking in” the abs are not only ineffective but can also exacerbate instability and back pain. The widely accepted notion of activating the transverse abdominis through conscious effort is, according to McGill, a myth. It’s time to rethink how we approach core stability training.
Why Traditional Core Exercises Fall Short
When patients with low back pain come to see me, I often ask them about their core stability routine. Inevitably, they demonstrate exercises they’ve learned from fitness classes or online, including flattening their backs and trying to pull their belly buttons toward their spines. These techniques, while popular, are based on outdated science and can put the spine in a more compromised position.
True core stability isn’t about isolating one muscle or achieving a flat stomach—it’s about creating a stable foundation for the entire torso. This involves training the core as a functional unit, engaging larger surrounding muscles like the glutes, rectus abdominis, and obliques while minimizing spinal load.
The "Big Three" Core Stability Exercises
Dr. McGill advocates for a series of exercises often referred to as the “Big Three.” These exercises are scientifically designed to maximize muscle activation while minimizing stress on the spine. They can be scaled to accommodate all fitness levels, making them accessible to everyone from injured patients to elite athletes. Let’s take a closer look at these exercises:
The Curl-Up
Unlike traditional sit-ups, the curl-up involves minimal spinal flexion, reducing the risk of aggravating the lumbar spine. By keeping one knee bent and the other leg extended, the exercise stabilizes the pelvis while engaging the rectus abdominis. This exercise is perfect for building strength without compromising spinal health.
The Side Plank
The side plank targets the obliques and lateral stabilizers of the core. It’s a powerful exercise for improving torso rigidity and reducing asymmetries in strength. For beginners, this exercise can be modified by supporting the body on the knees instead of the feet.
The Bird Dog
This dynamic exercise challenges stability and coordination. By extending opposite arms and legs while maintaining a neutral spine, the bird dog engages the entire posterior chain and reinforces proper movement patterns.
Common Myths About Core Stability
One of the most pervasive myths about core training is the idea that “sucking in” your abs or flattening your back is the key to activating the transverse abdominis. Research has shown that this approach is not only ineffective but can also destabilize the spine. Instead, core stability should focus on bracing the entire torso as a cohesive unit.
Another myth is that traditional sit-ups and crunches are essential for a strong core. These exercises often place excessive strain on the lumbar spine and do little to improve functional stability. A shift toward functional, spine-friendly exercises like the Big Three is crucial for both performance and injury prevention.
Practical Tips for Core Training
If you’re serious about improving core stability, it’s time to rethink your training approach. Start by incorporating the Big Three exercises into your routine, focusing on proper form and gradual progression. Remember, quality trumps quantity—performing a few well-executed reps is far more effective than mindlessly churning out hundreds of sit-ups.
Additionally, pay attention to your posture throughout the day. Core stability isn’t just about what happens in the gym—it’s about maintaining a stable and supported spine during everyday activities. Simple habits like sitting with a neutral pelvis, standing tall, and engaging your glutes can make a big difference.
Conclusion: A Smarter Way to Train
Core stability is a fundamental aspect of both injury prevention and athletic performance. However, the path to a strong, stable core is often clouded by myths and misinformation. By embracing evidence-based practices and focusing on functional exercises, you can build a resilient core that supports your spine and enhances your overall well-being.
So, the next time you hear someone instructing you to “suck your belly button to your spine,” let it serve as a reminder to question conventional wisdom. Science-backed methods, like those championed by Dr. McGill, are the key to unlocking your full potential—without compromising your back health. To dive deeper into this topic, check out Dr. McGill’s books or watch his insightful video on core stability. Your spine will thank you.
I encourage you to check out this video where Dr. McGill easily dispels core stability myths in about 4 minutes. It is well worth a watch and might save you from a back injury.
Dr. Marc Nimchuk
Kelowna Chiropractic
