Physio · Lower Back Pain

McGill Curl-Up

A spine-sparing core exercise that builds abdominal endurance without bending the lower back - designed specifically for people whose backs don't tolerate sit-ups.

BeginnerNo equipment~3 min

Demonstration

How often

Daily, 3 sets of 5 holds (8-10 seconds each)

Stop if

Sharp pain in the back, pain radiating into a leg, or numbness - stop and see a professional.

How to do it

  1. 1

    Lie on your back with one knee bent and the other leg straight.

  2. 2

    Slide your hands under the natural arch of your lower back to support it.

  3. 3

    Keeping your neck long, lift your head and shoulders just a few centimeters off the floor - think of them rising as one unit.

  4. 4

    Hold for about 8-10 seconds while breathing steadily.

  5. 5

    Lower slowly and rest, then switch which knee is bent halfway through your set.

Common mistakes

  • Curling up high like a sit-up and flattening the lower back
  • Jutting the chin forward and straining the neck
  • Holding your breath instead of breathing through the hold

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.