The Best Exercises to Prevent Lower Back Pain

In the high-desert climate of New Mexico, staying active is a way of life. But to keep hiking, biking, and skiing into your 60s and 70s, you need a “bulletproof” back. Prevention isn’t about being flexible; it’s about being stable.

The McGill Big Three

We recommend the gold standard of back health, known as the McGill Big Three. These exercises are designed to build endurance in the stabilizing muscles without placing a heavy load on the spine:

1. The Bird-Dog: Improves diagonal stability.

2. The Side Bridge: Targets the obliques and quadratus lumborum.

3. The Modified Curl-Up: Strengthens the deep abdominals without “crunching” the discs.

Movement is Medicine

Beyond these exercises, we teach “Spine Hygiene.” This includes learning how to hinge at the hips when picking up groceries at Smith’s or lifting gear into your truck. By moving through the hips rather than the spine, you preserve the “mileage” of your discs.