The Step-by-Step Method to Fix Back Pain with Dr. Stuart McGill

Jul 28, 2025

Dr. Stuart McGill, a leading spine biomechanics expert and professor emeritus at the University of Waterloo, shares invaluable insights on back pain and injury prevention. He discusses the common causes of back injuries and highlights the importance of spinal anatomy in athletic performance. Discover his famous ‘big three’ exercises for core stability and learn why gradual strength gains are crucial. Tune in for practical tips to manage pain and enhance mobility, along with innovative approaches like virtual surgery for non-invasive recovery.

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INSIGHT

Back Pain Causes and Core Role

Back pain arises from anatomy, mechanical load exposure, and psychosocial factors influencing behavior after injury.
Proximal stability, especially core stability, is essential for distal athleticism and movement control.

ADVICE

Prioritize Rest for Healing

Rest properly after stressing your body to allow biology to positively adapt and heal.
Avoid daily repetitive stress like riding the elliptical every day if it aggravates pain, mimicking a post-surgery rest protocol.

INSIGHT

Anatomy Shapes Athletic Potential

Anatomical variation in facet joint orientation impacts spine mobility and injury susceptibility.
Athlete types benefit from different spinal configurations suited to their sports demands.

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Dr. Stuart McGill is a world-renowned spine biomechanics expert and a true pioneer in his field. Whether you’re dealing with back pain, joint issues, or simply aiming to age gracefully while staying healthy, this episode is packed with valuable insights. Discover Dr. McGill’s groundbreaking research, practical tips for managing and preventing back pain, and his famous ‘big three’ exercises for core stability. As he advises, “Don’t get greedy with your strength gains.” Tune in to learn from one of the most influential figures in spinal health and biomechanics.

Episode Overview:
(0:00) Intro/Teasee
(6:00) Why & Where Back Injuries Occur
(8:00) Understanding Spine Function and Health
(23:00) Anatomical Features Impact Athletic Performance
(35:00) Optimizing Performance and Injury Prevention
(42:00) Optimal Strength for Healthy Aging
(52:00) Movement Diversity for Joint Health
(1:05:00) Effective Training for Overall Wellness
(1:10:00) Athletic Performance Training Strategies
(1:21:00) Core Stability and Injury Prevention
(1:37:00) The Book: Back Mechanic
(1:38:00) BONUS: “After Party” with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep427/

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