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

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Jul 15, 2024

Guest

Stuart McGill

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 notes

insights

INSIGHT

Back Pain as a Symptom

Back pain is a symptom, not a single condition, with numerous causes.
Genetics, exposures, and psychosocial factors all contribute to back pain.

insights

INSIGHT

Spine Type and Activity

Spine type, like dog breeds, influences suitability for different activities.
A slender spine excels at bending, while a thick spine excels at compression.

insights

INSIGHT

Spine Assessment Markers

Assess spine type through markers like knee width or hip width.
Disc shape and facet joint angles also influence spine mobility and load-bearing capacity.

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Building a Pain-Proof Back

01:54 • 5min

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Understanding Back Pain: Genetics and Structure

06:56 • 19min

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Foundational Nutrition and Personalized Physical Activity

25:43 • 4min

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Harnessing Genetic Potential in Athletic Performance

29:44 • 23min

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Movement Mechanics: Dogs and Humans

53:13 • 6min

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Understanding Body Architecture for Back Strength and Pain Prevention

59:31 • 5min

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Navigating Pain and Performance

01:04:57 • 28min

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Navigating Pain and Back Health

01:32:41 • 23min

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Deadlifts, Squats, and Back Health

01:55:32 • 21min

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The Biblical Training Week: A Holistic Approach to Fitness

02:16:46 • 2min

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Mastering Mobility and Core Strength

02:19:10 • 9min

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Building Resilience: The Back and Beyond

02:27:55 • 21min

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Engaging with Listeners & Book Announcements

02:49:06 • 3min

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The Lost Art of Running

A Journey to Rediscover the Forgotten Essence of Human Movement

Shane Benzie

The Lost Art of Running is a book that combines narrative and practical advice on running techniques. Shane Benzie takes readers on a journey across five continents, documenting his work with elite athletes and indigenous runners. The book is divided into three parts: 'The Journey,' which details Benzie's global travels; 'The Foundations,' which explains his theories on tensegrity, fascia, and elastic running; and 'The Practical,' which provides tips and advice on various aspects of running technique such as foot placement, cadence, stride length, and posture. Benzie's approach emphasizes natural movement, fluidity, and the use of the body's fascia system to run more efficiently and effectively[1][3][4].

Low back disorders

evidence-based prevention and rehabilitation

Stuart McGill

This book provides detailed insights into the assessment and treatment of low back pain, presenting evidence-based research on the best methods of rehabilitation and prevention of future injury. It covers the functional anatomy and biomechanics of the lumbar spine, epidemiological studies, risk factors, and prevention methods. The text includes extensive testing and assessment protocols, individualized rehabilitation strategies, and specific exercises proven to enhance performance and reduce pain. The third edition features a web resource with fillable handouts and an online video suite showcasing various exercises and assessments.

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