Huberman Lab

Dr. Stuart McGill: Build a Strong, Pain-Proof Back

Jul 15, 2024

Dr. Stuart McGill, a leading expert in spine biomechanics, shares invaluable insights on building a strong, pain-proof back. He discusses common sources of back pain and personalized recovery strategies. McGill outlines the revolutionary 'Big 3' exercises designed to strengthen the back and enhance core stability. He also tackles controversial topics in back pain treatment and emphasizes the importance of nutrition and tailored fitness for maintaining spinal health. His own training routine showcases how to stay fit and mobile into your later years.

02:52:15

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Episode guests

Stuart McGill

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Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Back pain has multiple sources - genetic predisposition, environmental factors, and psychological responses.

Understanding an individual's spine structure aids in aligning training routines for optimal performance in different sports.

Tailored training approaches identify pain triggers, modulate activities, and build resilience without exacerbating existing conditions.

Managing stress levels through controlled exposure, tailored exercises, and volume regulation enhances back resilience and prevents pain triggers.

Balancing training intensity levels at about 85% across the year maintains fitness, prevents burnout, and reduces the risk of overexertion or injury.

Deep dives

Understanding the Source of Back Pain and Treatment Controversies

Back pain has multiple sources, with genetic predisposition loading the 'gun' and various environmental factors 'pulling the trigger.' Dr. McGill emphasizes three key causes: Genetics provide the initial risk, exposure brings out the pain, and psychological responses influence the experience. Each individual may need a tailored approach based on their unique pain triggers, requiring a combination of sensitivity and resiliency training.

Avoid Getting Hurt: The Asymmetry of Loss

00:54

The Philosophy and Benefits of the Biblical Training Week

04:15

Triathlete Example - Tuned Stiffness

03:46

Paychosocial miliu Assessment for Back Pain

01:25

Intro

2min

Building a Pain-Proof Back

5min

Understanding Back Pain: Genetics and Structure

19min

Foundational Nutrition and Personalized Physical Activity

4min

Harnessing Genetic Potential in Athletic Performance

23min

Movement Mechanics: Dogs and Humans

6min

Understanding Body Architecture for Back Strength and Pain Prevention

5min

Navigating Pain and Performance

28min

Navigating Pain and Back Health

23min

10.

Deadlifts, Squats, and Back Health

21min

11.

The Biblical Training Week: A Holistic Approach to Fitness

2min

12.

Mastering Mobility and Core Strength

9min

13.

Building Resilience: The Back and Beyond

21min

14.

Engaging with Listeners & Book Announcements

3min

In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.

We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.

We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.

Access the full show notes for this episode at hubermanlab.com.

Watch the clip on back pain relief and spine anatomy that accompanies this episode.

Demonstration of The McGill Method

Thank you to our sponsors

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Timestamps

00:00:00 Dr. Stuart McGill

00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up

00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy

00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs

00:20:25 Flexibility & Exercises; Discs & Collagen

00:25:43 Sponsor: AG1

00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes

00:36:17 Back Pain, Goals & Training Program

00:45:57 Spine Hygiene, Back Pain, Powerlifting

00:53:33 Genetics & Running

00:59:34 Sponsor: LMNT

01:00:46 Rehabilitation & Reducing Volume; Injury

01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints

01:17:40 Pain Types, Biopsychosocial Model of Pain

01:26:15 Coaching, Explosivity & Endurance

01:32:43 Virtual Surgery & Rest, Pain Recovery

01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability

01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support

01:51:09 Tool: Daily Walking; Sitting

01:55:33 Deadlift & Bone Density, Glute-Ham Raise

02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives

02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age

02:24:16 Platelet-Rich Plasma (PRP); Disc Damage

02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength

02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry

02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel

02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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Huberman Lab

Dr. Stuart McGill: Build a Strong, Pain-Proof Back

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Understanding the Source of Back Pain and Treatment Controversies

Anatomy and Physiology Impacting Back Health

Assessment and Tailored Training for Pain Management

Balancing Stress and Resilience for Back Health

Limiting Training Volume to Prevent Injury in Athletes

Training Intensity Recommendations for Long-Term Fitness

Balancing Strength Training and Joint Health

Assessing Deadlifts and Squats for Fitness Goals

Importance of Balanced Training Schedule

Significance of Core Stability

Avoid Getting Hurt: The Asymmetry of Loss

The Philosophy and Benefits of the Biblical Training Week

Triathlete Example - Tuned Stiffness

Paychosocial miliu Assessment for Back Pain

Thank you to our sponsors

Timestamps

Remember Everything You Learn from Podcasts