Owning Your Low Back Pain: Beyond Quick Fixes to True Strength and Stability

Living with chronic low back pain can be debilitating, affecting not only your physical well-being but also your overall quality of life. In our quest for relief, many turn to temporary solutions such as massages, passive stretching, and spinal adjustments. While these methods can provide momentary respite, they often fail to address the root cause of the problem—instability and weakness. This blog aims to shed light on the importance of taking control of your low back pain, understanding the limitations of conventional treatments, and embracing a proactive approach to build lasting strength and stability.

The Band-Aid Approach

Massage therapy, passive stretching, and spinal adjustments have long been go-to options for individuals grappling with low back pain. These methods offer temporary relief by alleviating muscle tension and promoting flexibility. However, they are akin to placing a band-aid on a wound without addressing the underlying infection. The discomfort may subside temporarily, but the root issue remains unattended.

Understanding the Underlying Problem

More often than not, chronic low back pain stems from a combination of factors, including muscular imbalances, poor posture, and a lack of core stability. Modern sedentary lifestyles contribute to weakened muscles, particularly in the core and lower back, leading to instability and increased susceptibility to injuries.

The Need for True Strength: McGill Big 3, RDL, and Squatting

To truly address low back pain and foster lasting relief, it is essential to shift the focus from symptom management to strengthening the core and surrounding muscles. Dr. Stuart McGill, a renowned spine biomechanics researcher, emphasizes the importance of specific exercises to enhance spinal stability. The McGill Big 3—comprising the bird dog, side plank, and modified curl-up—target key muscle groups, promoting stability and resilience.

Additionally, exercises like Romanian Deadlifts (RDL) and squats play a crucial role in building overall strength, especially in the lower back. These compound movements engage multiple muscle groups, promoting coordination and balance while strengthening the core. By incorporating these exercises into your routine, you not only address the symptoms but also work towards eliminating the root cause of your low back pain.

Learning to Brace Properly

Central to strengthening the low back is mastering the art of bracing. This involves engaging the core muscles to create intra-abdominal pressure, providing support to the spine during movement. Learning to brace properly is a fundamental aspect of exercises like the McGill Big 3, RDL, and squats. It not only protects the spine but also facilitates the development of stiffness, a positive attribute in this context.

Consistency and Time: The Key to Lasting Change

While quick fixes offer immediate relief, they fall short in fostering lasting change. Building strength and stability in the low back requires consistency, time, and dedication. The body needs time to adapt, and structural changes occur gradually. Patience is crucial on this journey, and it's essential to recognize that meaningful improvements won't happen overnight.

Taking the Initiative

The first step in overcoming low back pain is acknowledging the need for change and taking the initiative to improve. It's about reclaiming control of your well-being and committing to a proactive approach. Understand that the journey may be challenging, but the rewards—freedom from chronic pain and increased strength—are well worth the effort.

The Proper Stress for Adaptation

To stimulate positive adaptations in the body, one must apply the proper stress. This stress involves challenging the muscles and the spine progressively, allowing them to adapt and grow stronger. As you incorporate exercises like the McGill Big 3, RDL, and squats into your routine, gradually increase the intensity to ensure a continuous stimulus for improvement.

Avoiding the Pitfalls

One common pitfall is giving up prematurely. Many individuals abandon their efforts when they don't see immediate results, falling back on temporary fixes for relief. It's crucial to recognize that true change takes time, and the consistency of effort is key. Instead of relying on quick fixes, embrace the process of building strength and stability, knowing that each workout contributes to your long-term well-being.

Structural Changes Over Symptomatic Relief

The ultimate goal in addressing low back pain is not merely symptomatic relief but achieving structural changes in the body. Quick fixes may provide a short-term escape, but they do not contribute to the long-term health of your spine. By committing to a comprehensive strengthening program, you actively work towards building a resilient and robust foundation that supports a pain-free life.


Owning your low back pain requires a shift in mindset—from seeking momentary relief to actively pursuing lasting strength and stability. While massages, passive stretching, and spinal adjustments have their place, they are not substitutes for a proactive approach that addresses the root cause of the issue. By incorporating exercises like the McGill Big 3, RDL, and squats into your routine, and understanding the importance of consistency and time, you take the reins of your well-being. The journey may be challenging, but the rewards are profound—a strong, stable, and pain-free lower back that allows you to live life to the fullest.

November 27, 2023 — Brian Stroia