Huberman Lab

Protocols to Strengthen & Pain Proof Your Back

Apr 29, 2024

Learn how to strengthen your back and reduce pain using protocols like McGill's Big 3 exercises, psoas stretches, and abdominal stabilization. Discover effective exercises for back pain relief, neural activation, and spinal health. Dive into strategies for building a pain-free back system and enhancing overall body stability through toe spreading exercises and yoga-inspired stretches. Explore the benefits of supplements and stay connected with expert advice on social media.

02:03:49

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Quick takeaways

Understanding the anatomy of the spine, vertebrae, and nerve pathways is essential for back pain management.

Incorporating specific exercises like side planks and bird dogs can strengthen core muscles and enhance back stability.

Customizing workouts based on individual needs and progressing gradually is crucial for effective back pain relief.

Consistent practice of Stuart McGill's 'Big Three' exercises can lead to a stronger and pain-free back without the need for equipment.

Targeted protocols, such as strengthening the medial glute muscle and stretching the psoas, can alleviate back pain and improve stability in the pelvic region.

Deep dives

Building a Strong Pain-Free Back

Developing a strong, pain-free back is crucial for daily activities and physical well-being. Back pain not only hinders activities but can also affect emotional well-being. To alleviate and prevent back pain, focusing on strengthening core muscles, spinal erectors, and ensuring proper body interaction is key. Understanding back anatomy, including vertebrae, discs, and spinal cord, provides insight into back pain management and resilience-building.

Correct Form for Abdominal Exercise

01:52

Simple Protocols for Strengthening Neck Muscles

03:19

Mastery Requires Progression

01:33

Understanding Back Pain and Nerve Pathways

02:26

Introduction

4min

Benefits of Aeropress Coffee, Red Light Therapy with JUVE, and Waking Up Meditation App, Plus an Anatomy Lesson on the Spine

5min

The Intricacies of Neural Anatomy in Back Health

25min

Strategies for Back Strengthening and Flexibility

4min

Safe and Effective Back Strengthening Exercises

23min

Building Neuromuscular Activation Patterns for a Pain-Free Back

4min

Protocols for Recovery and Pain Relief for the Back

2min

Relieving Back Pain and Disc Bulging

23min

Strengthening and Spreading Toes for Overall Body Stability

21min

10.

Unlocking the Soaz: Yoga-inspired Exercise Protocol

13min

11.

Effective Protocols for Building a Strong and Pain-Free Back

2min

12.

Enhancing Health with Supplements, Social Media Connection, and Free Protocols

2min

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.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Back Health

(00:04:03) Sponsors: LMNT & 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

(00:31:04) 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

(01:05:37) 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

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Huberman Lab

Protocols to Strengthen & Pain Proof Your Back

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Building a Strong Pain-Free Back

McGill's Big Three

Side Planks for Spinal Stability

Customization and Progression

Strengthening the Spine: Proper Side Plank Form

Bird Dog Exercise: Spinal Stability and Balance

McGill's Big Three: Core Strengthening Essentials

Relieving Back Pain: Disc Bulge Alleviation

Activating and Strengthening the Medial Glute

Stretching the Soaz Muscle

Correct Form for Abdominal Exercise

Simple Protocols for Strengthening Neck Muscles

Mastery Requires Progression

Understanding Back Pain and Nerve Pathways

Thank you to our sponsors

Timestamps

Get the Snipd
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highlights

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Huberman Lab

Protocols to Strengthen & Pain Proof Your Back

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Building a Strong Pain-Free Back

McGill's Big Three

Side Planks for Spinal Stability

Customization and Progression

Strengthening the Spine: Proper Side Plank Form

Bird Dog Exercise: Spinal Stability and Balance

McGill's Big Three: Core Strengthening Essentials

Relieving Back Pain: Disc Bulge Alleviation

Activating and Strengthening the Medial Glute

Stretching the Soaz Muscle

Correct Form for Abdominal Exercise

Simple Protocols for Strengthening Neck Muscles

Mastery Requires Progression

Understanding Back Pain and Nerve Pathways

Thank you to our sponsors

Timestamps

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