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.

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Resources
Andrew Huberman demonstrates the McGill Big 3:    • Strengthen & Pain-Proof Your Back: Th...  
The McGill Big 3:    • 3 Core Exercises You Should Do EVERYD...  
Glute medius exercise (Toe Stab Hip Raises):    • How to WAKE UP Your Glutes (DO THIS E...  
Toe spreaders: https://amzn.to/3JBDNV4
Squat University Core Exercises:    • The 3 Best Core Exercises [Do These E...  
AthleanX medial glute exercises to relieve lower back pain:    • How to Fix “Low Back” Pain (INSTANTLY!)  

Huberman Lab Episodes Mentioned
Dr. Sean Mackey: Tools to Reduce & Manage Pain:    • Dr. Sean Mackey: Tools to Reduce & Ma...  
Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness:    • Dr. Andy Galpin: How to Assess & Impr...  
Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools:    • Jeff Cavaliere: Optimize Your Exercis...  

Sean Wheeler, MD
Website: https://bodyguitar.com
Uprise: Back Pain Liberation (book): https://amzn.to/3JBR54b
LinkedIn:   / drseanwheeler  
X:   / drseanwheeler  
Facebook:   / drseanwheeler  
YouTube:    / @dr.seanwheeler7390  

Stuart M. McGill, PhD
Academic profile: https://uwaterloo.ca/kinesiology-heal...
Website: https://www.backfitpro.com
Books: https://amzn.to/49ZI5jQ
Instagram:   / backfitpro  
X:   / drstuartmcgill  
YouTube:    / @backfitpro9992  
Facebook:   / 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:   / thereadystate  
YouTube:    / @thereadystate  

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