Protocols to Strengthen & Pain Proof Your Back
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In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.
Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet and toes.
I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises and more.
Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
AeroPress: https://aeropress.com/huberman
Joovv: https://joovv.com/huberman
Waking Up: https://wakingup.com/huberman
Plunge: https://plunge.com/huberman
Momentous: https://livemomentous.com/huberman
Social & Website
Instagram: https://www.instagram.com/hubermanlab
Threads: https://www.threads.net/@hubermanlab
Twitter: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
TikTok: https://www.tiktok.com/@hubermanlab
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com
Newsletter: https://www.hubermanlab.com/newsletter
Apple Podcasts: https://apple.co/3thCToZ
Spotify: https://spoti.fi/3PYzuFs
Resources
Andrew Huberman demonstrates the McGill Big 3: https://youtu.be/f7HLP96HVNM
The McGill Big 3: https://youtu.be/LXYPETeHZlA
Glute medius exercise (Toe Stab Hip Raises): https://youtu.be/6pKKnVg1hzE?si=Zxb8XeC2P0UZyxyx&t=68
Toe spreaders: https://amzn.to/3JBDNV4
Squat University Core Exercises: https://youtu.be/2_e4I-brfqs
AthleanX medial glute exercises to relieve lower back pain: https://youtu.be/DWmGArQBtFI
Huberman Lab Episodes Mentioned
Dr. Sean Mackey: Tools to Reduce & Manage Pain: https://youtu.be/K9lORz2_XSU
Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: https://youtu.be/zEYE-vcVKy8
Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools: https://youtu.be/UNCwdFxPtE8
Sean Wheeler, MD
Website: https://bodyguitar.com
Uprise: Back Pain Liberation (book): https://amzn.to/3JBR54b
LinkedIn: https://www.linkedin.com/in/drseanwheeler
X: https://twitter.com/DrSeanWheeler
Facebook: https://www.facebook.com/drseanwheeler
YouTube: https://www.youtube.com/@dr.seanwheeler7390
Stuart M. McGill, PhD
Academic profile: https://uwaterloo.ca/kinesiology-health-sciences/people-profiles/stuart-mcgill
Website: https://www.backfitpro.com
Books: https://amzn.to/49ZI5jQ
Instagram: https://www.instagram.com/backfitpro
X: https://twitter.com/drstuartmcgill
YouTube: https://www.youtube.com/channel/UCmATSWiGhq8tgEnmYYSLdXQ
Facebook: https://www.facebook.com/Backfitpro
Kelly Starrett, DPT
Website: https://thereadystate.com
Built to Move (book): https://amzn.to/3xWMNBO
Becoming a Supple Leopard (book): https://amzn.to/4aTO37k
Instagram: https://www.instagram.com/thereadystate
YouTube: https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA
Timestamps
00:00:00 Back Health
00:03:47 Sponsors: AeroPress, Joovv & Waking Up
00:07:57 Back Anatomy: Spine, Vertebrae, Spinal Cord
00:12:07 Spinal Cord & Nerves; Herniated Discs
00:19:50 Build Strong Pain-Free Back; Bulging Discs
00:24:26 Back Pain & Professional Evaluation; Tool: Spine Self-Assessment
00:34:58 Sponsor: AG1
00:36:29 Tool: McGill Big 3 Exercises, Curl-Up
00:44:40 Tool: McGill Big 3 Exercises, Side Plank
00:53:13 Tool: McGill Big 3 Exercises, Bird Dog; Back Pain
01:04:10 Sponsor: Plunge
01:05:37 Tool: Back Pain & Oreo Analogy, Bar Hang
01:10:34 Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups
01:21:28 Sciatica, Referred Pain, Herniated Disc
01:24:21 Tool: Improve Spine Stability, Strengthen Neck
01:29:23 Tools: Strengthen Feet, Toe Spreading
01:34:35 Tools: Belly Breathing; Stagger Stance
01:42:03 Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel
01:50:59 Tool: Psoas Stretching
01:57:00 Tool: Back Awareness; Strengthen & Pain-Proof Back
02:05:49 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Health #BackHealth
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
Disclaimer: https://www.hubermanlab.com/disclaimer
Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet and toes.
I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises and more.
Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
AeroPress: https://aeropress.com/huberman
Joovv: https://joovv.com/huberman
Waking Up: https://wakingup.com/huberman
Plunge: https://plunge.com/huberman
Momentous: https://livemomentous.com/huberman
Social & Website
Instagram: https://www.instagram.com/hubermanlab
Threads: https://www.threads.net/@hubermanlab
Twitter: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
TikTok: https://www.tiktok.com/@hubermanlab
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com
Newsletter: https://www.hubermanlab.com/newsletter
Apple Podcasts: https://apple.co/3thCToZ
Spotify: https://spoti.fi/3PYzuFs
Resources
Andrew Huberman demonstrates the McGill Big 3: https://youtu.be/f7HLP96HVNM
The McGill Big 3: https://youtu.be/LXYPETeHZlA
Glute medius exercise (Toe Stab Hip Raises): https://youtu.be/6pKKnVg1hzE?si=Zxb8XeC2P0UZyxyx&t=68
Toe spreaders: https://amzn.to/3JBDNV4
Squat University Core Exercises: https://youtu.be/2_e4I-brfqs
AthleanX medial glute exercises to relieve lower back pain: https://youtu.be/DWmGArQBtFI
Huberman Lab Episodes Mentioned
Dr. Sean Mackey: Tools to Reduce & Manage Pain: https://youtu.be/K9lORz2_XSU
Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: https://youtu.be/zEYE-vcVKy8
Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools: https://youtu.be/UNCwdFxPtE8
Sean Wheeler, MD
Website: https://bodyguitar.com
Uprise: Back Pain Liberation (book): https://amzn.to/3JBR54b
LinkedIn: https://www.linkedin.com/in/drseanwheeler
X: https://twitter.com/DrSeanWheeler
Facebook: https://www.facebook.com/drseanwheeler
YouTube: https://www.youtube.com/@dr.seanwheeler7390
Stuart M. McGill, PhD
Academic profile: https://uwaterloo.ca/kinesiology-health-sciences/people-profiles/stuart-mcgill
Website: https://www.backfitpro.com
Books: https://amzn.to/49ZI5jQ
Instagram: https://www.instagram.com/backfitpro
X: https://twitter.com/drstuartmcgill
YouTube: https://www.youtube.com/channel/UCmATSWiGhq8tgEnmYYSLdXQ
Facebook: https://www.facebook.com/Backfitpro
Kelly Starrett, DPT
Website: https://thereadystate.com
Built to Move (book): https://amzn.to/3xWMNBO
Becoming a Supple Leopard (book): https://amzn.to/4aTO37k
Instagram: https://www.instagram.com/thereadystate
YouTube: https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA
Timestamps
00:00:00 Back Health
00:03:47 Sponsors: AeroPress, Joovv & Waking Up
00:07:57 Back Anatomy: Spine, Vertebrae, Spinal Cord
00:12:07 Spinal Cord & Nerves; Herniated Discs
00:19:50 Build Strong Pain-Free Back; Bulging Discs
00:24:26 Back Pain & Professional Evaluation; Tool: Spine Self-Assessment
00:34:58 Sponsor: AG1
00:36:29 Tool: McGill Big 3 Exercises, Curl-Up
00:44:40 Tool: McGill Big 3 Exercises, Side Plank
00:53:13 Tool: McGill Big 3 Exercises, Bird Dog; Back Pain
01:04:10 Sponsor: Plunge
01:05:37 Tool: Back Pain & Oreo Analogy, Bar Hang
01:10:34 Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups
01:21:28 Sciatica, Referred Pain, Herniated Disc
01:24:21 Tool: Improve Spine Stability, Strengthen Neck
01:29:23 Tools: Strengthen Feet, Toe Spreading
01:34:35 Tools: Belly Breathing; Stagger Stance
01:42:03 Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel
01:50:59 Tool: Psoas Stretching
01:57:00 Tool: Back Awareness; Strengthen & Pain-Proof Back
02:05:49 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Health #BackHealth
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
Disclaimer: https://www.hubermanlab.com/disclaimer
