McGill Method for Low Back Pain


As a McGill Method Certified Practitioner, I specialize in low back assessment, movement coaching and therapeutic exercise to assist those with low back pain restore pain-free activity. Everything I coach is rooted in science, and coached with detail tailored to the specific person I am working with.
Here is a quick video that may help you find a standing position that is more comfortable for you!

What is the McGill Method?

The McGill Method was developed by world renowned spine expert, Professor Stuart McGill, with over 32 years of scientific research on the lumbar spine in both the laboratory and clinic. Over the decades, he has helped thousands of individuals around the world get out of pain for good, and even return to world record breaking athletic performance.

What To Expect Working With Me For Back Pain


Back Mechanic was written by Stuart McGill for the lay public with back pain, and has helped thousands of people around the world get out of pain (read through the reviews on Amazon for inspiration!). 

Please read Back Mechanic before meeting with me to understand the science behind what we will be doing and why. You will get so much more out of your back assessment and follow-ups having read this book. Email me for a 10% discount code if ordering from www.backfitpro.com, otherwise you can get it on Amazon. 
Before booking an initial assessment, we will start with a short phone call to see if I am the right person for you to see for your back pain. 

​1. ASSESSMENT (3 hours)
We begin with a thorough assessment to understand what is causing your pain, specifically looking at pain provoking motions, postures and loads, followed by finding the pain-reduction strategies that work for you. This is an essential part in creating the best program for you to reach your goals. All back pain has a specific cause. I will never make promises to "fix" someone and in some cases, I need to refer clients on to see a different clinician if the cause appears to be outside of my scope of practice or training. 
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​2. REPORT & RECOMMENDATIONS 
After the assessment, you will receive a written report within 48 hours with a summary of the assessment findings and my detailed recommendations including what to do and what not to do to wind down your pain. ​You will have a clear picture of what we will do, and why. I will empower you to take control of your back health and show you how to choose the spine-sparing route. Photo and video demonstrations will be included when appropriate.

​3. COACHING 
I will coach you through movement tools, exercises and relaxation techniques. Stage one is building a foundation for pain-free movement. This includes addressing the deficits, building core and spine stability, and creating appropriate mobility. Once out of pain, we can progress to stage two which includes athletic training towards your goals. ​

​4. RESTORATION 
Our training sessions are designed to stimulate adaptations to make you pain-free and resilient. Adaptations occur when you are resting and relaxed. Using a variety of techniques such as breath, visualization, and physical rest, my goal is to guide you in adapting your body to be resilient to pain and optimize the function of your spine and spirit.

Testimonials From Back-Pain Clients

"I've struggled with back injuries for my entire adult life, and have tried most available options, from medications to physio to surgery. Despite experiencing temporary relief after surgery, back pain and sciatica have continued to be a dominant feature of my day-to-day life. As a physician, I systematically applied multiple evidence-based rehabilitation strategies with frustratingly mediocre results. Sarah and her application of the McGill Method have provided me with fantastic results comparable to the best possible surgical outcome. Crucially, she achieved this without the risk of potentially dire surgical complications. I almost certainly would have undergone another surgical procedure without her help, and I am incredibly grateful for her life-changing care. Her prescribed rehabilitation program required minimal time commitment and was extremely easy to integrate into my daily routine. I highly recommend Sarah and the McGill Method to anyone struggling with back pain."
- Brendan Kelliher
“I highly recommend Sarah McGill and the McGill Method. Prior to working with Sarah, I’d tried endless self-help back/hip videos, doctors and physical therapists. 
I was unable to work, run, drive, sit, stand, or travel to see my aging mother. I was very discouraged and knew I needed a more thorough diagnosis and healing approach. My MRI showed disc bulges & herniation.
I’d seen videos on the McGill Method which incorporates a more thorough diagnosis and evidence-based steps to heal. I read the book, “Back Mechanic”. It struck me as scientific, pragmatic, and safe. I wanted to get coaching in the McGill Method, but I couldn’t travel without inflaming the nerves.
Sarah McGill agreed to help me via video call. After six weeks, my back is much better. I have found her coaching approach to be safe, gentle, gradual, and effective.
Sarah is a great listener and her experience allows her to present the info in a variety of ways so I can understand/visualize it. I intend to continue with her coaching to fully heal my back, integrate healthier movement patterns, and rebuild my athletic abilities. I wish I’d done this my whole life.”
- Michael Kelley Harris, Software Engineer and amateur runner and gardener
"After over two years of consistent lower back pain, diagnosed as piriformis syndrome, visits to the doctor and a physiotherapist I finally decided I had to do something different. The final catalyst was while at the gym, I was unable to do a relatively benign leg lift, without excruciating pain in my lower back. I had already been introduced to Back Mechanic by Stuart McGill. I decided to contact Sarah McGill. My call to Sarah was the beginning of my journey to finally experiencing pain-free movement and the ongoing ability to do simple routine tasks such as putting on my pants, sneezing, rolling over in bed, moving from sitting to standing and a host of other daily movements without pain.

After our initial telephone discussion I met with Sarah and we went through a physical assessment of my back issues. Sarah showed me a series of exercise, ensured that I was doing them correctly and committed to following up our visit with an email summarizing the assessment and providing a detailed instruction on the exercises I was to do to help me overcome my back pain. 

I followed through with the exercise program and about a month later I had a return visit to Sarah to go over my progress, and there had been progress at that point, less pain, more agility. Sarah gave me an enhanced exercise program, to supplement, the original program and again ensured I knew how to do the movements correctly before ending the session.  
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I am very satisfied with my progress to date and I am very satisfied with the caring, professional way that Sarah approached our interactions and her thoroughness in both our in person discussions and the summaries she provided by email. My only regret is that I wasn’t introduced to Sarah and the McGill Method earlier in my battle with back pain!!”
- Doug Pringle 
"It was an absolute pleasure working with Sarah. Her high level observational and analytical skills and competence were evident throughout her assessment, summary and strengthening program for my particular needs. This was beautifully complemented by her kind and thoughtful approach. I learned so much! I wish the basics of back anatomy and effective movement were taught in schools"
- Danielle Johnson
"I’m a 63-year-old man with mild degenerative disc disease, facet arthropathy, femoral impingement, and lateral lumbar stenosis. Recently, I also discovered I have degenerative joint disease in both hips, now bone-on-bone. Thankfully, a right hip replacement is scheduled for next month, thanks to Sarah McGill’s accurate diagnosis.

After numerous visits to specialists, no one helped as much as Sarah did in a single session. She identified mobility issues and suggested strategies, focusing on my limited hip range. Sarah said, “I think more of your problem may be due to your hip(s) than your back.” Afterward, she showed me the McGill Big-3 for core strength and provided a detailed action plan. My doctor agreed with her, and X-rays confirmed the need for two new hips.

Sarah, you’re a true professional, and I’m grateful for your help in uncovering the root cause of my mobility issues. I hope, and expect the hip replacement will alleviate my back pain and limp.

​Recently, Sarah checked on my progress, offering further detailed explanations and strategies. If you’re dealing with back pain, don’t just rely on medication or guesswork—read Back Mechanic, get an assessment from the McGill team, and you’ll be on the right track.

​Thank you, Sarah McGill!"
- Scott Kiser 
"I am an otherwise healthy 70 year old woman living on Vancouver Island.
My back issues and pain have been long-standing and I have sought continuous treatment.
Not until I met Sarah McGill and had an assessment and following recommendations for a path forward, have I had hope like this for a functional, pain free life.
I encourage anyone who struggles, to know there can be a path forward.
And for us locals, the best news is she is located in Cobble Hill!"
-Wendy Hughes
"Sarah was fantastic - friendly and very easy to feel comfortable with going through the movements. Sarah shows you how to move and bend that is the best for your back and health over the long term - and gives you personal tips on your posture and habits that she notices. She will even video your movements that you can refer to later. My issues were minor, so it was more preventative and it helped me do the BIG 3 with better form. GREAT appointment and worth the time and value . THANK YOU SARAH"
- Angela Mackay
"After struggling at 26 with severe back pain for over a year, I was ready to give up and accept there was no way to fix it, but then I met Sarah. I had been to countless specialists and had spent thousands of dollars on treatments but no one had any answers, and no treatment helped for long. 
Sarah's approach was unlike any other. She performed an extensive in-home assessment and identified what helped and what hurt my back. She also reviewed my MRI images with Dr. Stuart McGill and they discovered things that no one had seen in the past. Her understanding of spine mechanics, and the way she explained my own back to me, made me trust her and her recommendations. I started following her movement suggestions and exercise recommendations and a week later I started to feel better. 
I no longer complain about my back pain and believe I will live 100% pain free before too long with the help and support of Sarah."
​- Meghan Dunstan
​"Through a few online sessions with Sarah, she was able to pinpoint the behaviours I needed to change to stop injuring myself and build an exercise program to build resiliency in my back. It was extremely helpful to have her expertise and coaching to ensure I was doing the movements correctly and getting the benefit from each of them.
The exercises and behavioural changes have been easy to incorporate into my daily routines and by following them for the past 6 weeks my back pain has been virtually eliminated.
Being able to see this level of change in such a short time is astounding after dealing with an increasing level of pain & discomfort for so long.
I am very confident that I now have a program I can follow going forward that will help me stay pain free and continue to increase my ability to move well and do the things important to me in life. Sarah is a joy to work with, is a great listener and communicator and even offered great guidance on things like sleep and breathing.
Thank you, Sarah, for all your help and for making my life better."
- Josh
"I now understand the necessity of a three hour assessment. Thorough, professional and absolutely informative. I am encouraged to implement the recommended movements in order to give my back its best chance to heal."
- Michael Flynn
"I have read the books (Back Mechanic and Ultimate Back Fitness and Performance by Stuart McGill).  I also spent a fair bit of time on Youtube trying to "fix" my problem with my low back.  However I realized after my first zoom meeting with Sarah that it is the small things that make a big difference.  Sarah coached me through the BIG 3 and I was quickly in a sweat.  It really felt different than "my version" of the BIG 3.  After a little more coaching sessions I feel I am on my way and can already feel the benefits.
​I would recommend Sarah to anyone who wants to get serious about moving away from pain and discomfort."
- Henry 
“Sarah was incredibly thorough in my initial assessment and was able to explain the potential cause of my injuries immediately. We began working through various exercises, including “The Big Three”, which helped rebuild my core and spine stability to return to my favourite activities like cycling and hiking!”
​- Bert
"I’m a competitive basketball player that had lower back pain. It kept me from doing any physical activity. Over the past 7 months of working with Sarah, she has helped me regain my ability to compete and beyond! Not only does she care for back pain, she also trains a number of mind and body exercises, along with breathing practices. All in all, Sarah is an amazing back specialist who is a joy to work with!"
- Halle

The Spine and Spirit Restoration Holistic Fusion
​with the McGill Method 

Getting rid of back pain involves reducing the stresses that are overloading tissues to the point they become painful and even damaged in some cases. The mechanism of the tissue overload might be from inappropriate physical activity, and it can also be from an emotional state creating excess tension in the body, which adds to the physical overload. A thorough assessment and treatment approach recognizes the physical and emotional variables that end up causing the pain experience. 

Injury and pain also leads to a lot of stress in many people's lives in all areas, by incorporating some restorative breathing practices, we can create a more peaceful state of mind and body as we release the stored stress and tension.

I am a Certified Breath Coach, and have been trained in deep relaxation and restoration coaching. This work provides a holistic synergy with the McGill Method to help restore pain-free activity with my clients.

Workshops Coming Up! 

CORE OF IRON

Email me to get on the list for the next workshops, [email protected]. 
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In this 1-hour workshop you will learn:
  • The principles of spine stability
  • How spine instability can lead to back pain
  • The evidence based “McGill Big Three” core and spine stabilization exercises the proper way
  • How these exercises enhance: resilience against back pain, performance, and your body’s capacity for athletic training and daily living
  • Progressions and regressions to meet everyone’s level and required modifications
  • Personalized form coaching from me to you​
Workshop Feedback:
​"I am a both a back-pain sufferer and clinician, and I enjoyed the Core of Iron workshop very much! Sarah is fun and explains everything very clearly. I loved seeing the science behind why the McGill Big 3 are superior exercises for stabilization, along with the technique of each exercise with variations, progressions and regressions. As a back-pained patient I felt more stable and realized I am under training a bit, and as a clinician I feel more confident coaching the progressions and regressions to these exercises and prescribing the dosage. The summary notes from Sarah at the end were the icing on the cake!"

"I really enjoyed the workshop and learned some things that will make a difference in my health. Even though I've been doing the McGill Big 3 for a while, your tips and coaching will be very helpful so that I get the most from each exercise."

"Thank you Sarah for a great workshop. Your tips really fine tuned the Big 3 for me and I feel they are working better for me now!"

"Very informative and helpful. I want to get some of my staff to take this class!"

About Sarah McGill

I am passionate about healthy living, getting outside and connecting with my community!

My father, Professor Stuart McGill, is a world-renowned spine expert, and I grew up seeing countless people get out of pain and live a better life through his work. He has inspired my own career working with back-pained individuals using his science and methods. 

The mind, body, spirit connection is a priority for me when approaching health and wellbeing. I wanted to offer a holistic approach to optimizing the wellness of my clients, since there is so much more healing potential than just in the physical realm. Becoming a Certified Breath Coach and Certified Reiki Practitioner has given me the tools to guide restorative sessions to balance the mind, body and energy field of those I work with.

I now work with individuals and lead workshops all around the globe both virtually and in-person!
Credentials:
Bachelor of Commerce Degree
NASM Certified Personal Trainer
Certified Breath Coach
McGill Method Certified
​L2 Certified Reiki Practitioner
Certified Yacht Skipper
Quarterdeck Trained Yacht Hostess