Let’s talk about something you’ve probably heard a million times:

“If your lower back hurts, you need to strengthen your core.”

That advice is 100% true… but most people interpret it completely wrong.

They hear “core” and think crunch machines, sit-ups, planks for 2 minutes, hanging leg raises, ab wheels, or “burn the abs!”- type stuff.

Now — before I go any further — there’s nothing wrong with those movements if your goal is visible abs. If you’re bodybuilding or trying to look like a cover model, those exercises can absolutely help you build the muscles that show.

But here’s the mistake:

“Show core” (your six-pack) is NOT the same thing as your “go core” (your deep stabilizers).

Your six-pack muscles flex your spine, making your abs look good.

Your deep-core muscles stabilize your spine, protect your lower back, and keep you strong when you hinge, squat, rotate, carry, or lift anything heavy.

And these two systems are VERY different.

This is where people get tripped up. They hear “strengthen your core for lower back health,” then go hammer a bunch of crunches or sit-ups, never touch the deep stabilizers, and wonder why their back still feels stiff, cranky, or vulnerable.

Here’s the truth: if you want to fix or prevent lower back pain, you need a stable spine, not a flexed one.

This is exactly what world-renowned spine researcher Dr. Stuart McGill teaches. His focus is on anti-movement: anti-extension, anti-rotation, anti-lateral flexion.

Meaning: your core’s job isn’t to curl forward (like a crunch). It’s to resist movement so your spine stays safe under load.

And one of McGill’s most effective neutral-spine exercises is the McGill Curl-Up.

Most people know the basic curl-up, but the McGill version is completely different. It’s not a flexion exercise at all — it’s a neutral-spine stability drill designed to keep the lower back from bending.

Key aspects of the McGill Curl-Up:

It maintains lumbar neutrality: the goal is to keep the spine in its natural neutral curve and avoid bending or flattening the lower back.

Hands under the low back provide feedback so you can feel if the spine is trying to move.

You lift your head and shoulders only slightly by engaging the core — not by curling the torso forward.

It focuses on spinal stability and stiffness, strengthening the core in a way that protects the spine instead of bending it.

How to perform it:

— One leg straight, one knee bent
— Hands under the small of your back
— Lift only your head and shoulders slightly off the ground
— Hold for 10 seconds

You’ll feel this in the deep stabilizers that actually protect your spine—not your six-pack.

This is the kind of “go core” work that actually fixes lower-back tightness and makes you more resilient during deadlifts, swings, squats, rows, runs, and even just bending over to pick up a sock.

It’s the difference between having a body that looks strong… and a spine that moves strong.

And this is just ONE example of what we build into the 8-Minute Lower Back Fix.

The program blends McGill-style core stability, hip mobility, controlled movement, activation drills, breath mechanics, and yoga-based resets into a routine that takes less than 10 minutes a day.

If you want the follow-along videos, daily sequences, and the whole 28-day progression, you can grab it here:

-> 8-Minute Lower Back Fix (on sale this week)​

-- Forest Vance, MS | Corrective Exercise Specialist | RYT-200 | ForestVanceTraining.com | KettlebellBasics.net

PS - I just released my brand-new 8-Minute Lower Back Fix Challenge — have you seen it yet?

-> 8-Minute Lower Back Fix​

If not, and if you experience any kind of lower back tightness, issues, or pain (or are just trying to prevent these issues from happening in the future!) - I think you’re going to get a lot out of it.

Here’s the big idea:

You can fix lower back tightness, restore deep core stability, and move like you did 20 years ago — in just 8 minutes a day.

Most people over 40 know they should be doing mobility, activation, and core work… but very few stick with long routines. That’s precisely why this program was built.

Learn more and get it here:

-> 8-Minute Lower Back Fix​

This program is designed specifically for people 40+ who want to train hard and stay pain-free. It builds stability, mobility, and strength — without irritating your back. Here's what’s inside:

-- Coaching videos walking you through every sequence

-- PDF guides explaining each day in simple, clear steps

-- A Day 1 and Day 28 progress test so you can see your improvement

Learn more and get it here:

-> 8-Minute Lower Back Fix​

If you want to move better, train harder, and finally stop worrying about low back flare-ups, this is your plan.

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