Healing Light and Spinal Insights

This chapter explores the advantages of red light and near-infrared light therapy on cellular health and recovery, along with an introduction to the Waking Up meditation app. It also delves into spinal anatomy, the nervous system's impact on back pain, and highlights the importance of personalized assessment for effective rehabilitation.

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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.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.