Protocols to Strengthen & Pain Proof Your Back

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.

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Huberman Lab Episodes Mentioned

Sean Wheeler, MD

Stuart M. McGill, PhD

Kelly Starrett, DPT

Timestamps
00:00:00 Back Health
00:03:47 Sponsors: AeroPress, Joovv & 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
00:34:58 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
01:04:10 Sponsor: Plunge
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

#HubermanLab #Health #BackHealth

[hubermanlab]

This episode of the Huberman Lab podcast out now is about building a strong, stable and pain-proof back.
Two points worth noting:
 
1) For those interested in other (compatible) back pain models, please note: I mention the biopsychosocial model in the current episode on back and it was covered in depth on the Huberman Lab podcast by Dr Sean Mackey MD PhD of Stanford Med here:

(This is also linked in the show note caption for this current episode on back stability, strength and pain-proofing).

2) A few people have noted that my description/analogy of the disc-relative to spinal cord anatomy/trajectory didn’t capture the cord-relative-to-disc trajectory accurately. Thank you. While this doesn’t change the protocol takeaways in any way whatsoever, I am in the process of re-recording those segments to correct in the audio versions of this episode on Spotify and Apple etc. Alas, You Tube does not allow us to replace/insert specific segments so please know that the spinal cord does not project through the discs themselves and runs through the vertebrae more offset from the center than the “doughnut” analogy I used implies. This is a good diagram from Boston Medical Center: bmc.org/herniated-disc

[kendralawrence]

For all the drawbacks of living in this time, I will never stop being grateful for the ability to learn so many things from those with actual knowledge.

[chayblay]

Back Pain Tools
McGill Big 3: 6 sets of 10 sec holds each side
- Curl-up
- Side plank
- Bird dog
Hanging: 2 min x day
Cobra Push-ups: 3 x 20 x day
Psoas Stretch: 3 x 10 sec
Medial Glute Flossing: 10 reps, hold last rep 10 secs
Toe Down Hip Swings (slide hips): 10 reps
Toe Up Hip Swings (rotate hips): 10 reps
Neck Strengthening: 3 x 3 10 sec holds

Stagger stance (anti-rotational) for resistance training (ex. curls, OH triceps extensions)

[lindaohanraha-hanrahan]

This is going to be a must watch for everybody on the planet. I’m a retired nurse. Neck pain and chronic migraines are the only reason I’m retired. Thanks so much for the important information.

[katie]

This was one of my favorite podcasts to date. As a Pilates teacher, Movement and Breathwork Facilitator, your work and information has been priceless to myself and my clients over the years. This podcast reinforced my knowledge and belief in the human body and why I chose to do what I do for a living!
Everyday I work with people trying to work their way out of pain without the use of pain meds. Discovering how powerful their own bodies (and minds) are in that process is a major step towards healing and I see it every, single, day.
Your work has a place in my studio, thank you thank you thank you!

[gavanduffy]

About 7 months ago I injured my back deadlifting. For 7 months I was walking around with back pain and leg pain from what I now know to be a bulging disk. 3 days after watching this video and following the protocols it has almost completely disappeared and I feel 99% better. Thanks for the help!

[stevecarbon]

Having visual diagrams or quick tutorial inserted of you showing how to perform - after talking about various stretches/exercises would be super helpful to visualize

[cvetanovski]

We should greatly appreciate that one of the top scientist in their respective field is willing to share understanding, experience and make it accesible for laypeople.


My opinion is that for all the ails of our time, this is one of the things that we should be grateful for.

[meepmoopmeep]

Such an important topic! A couple years ago, I had truly debilitating lower back pain with sciatica extending down my whole left leg. I was not even comfortable lying down, but sitting and walking were excruciating. I could barely work or take care of any day to day tasks. I’m very fortunate that I have never struggled with depression previously, but I felt so dark and hopeless during that time. The mental struggle was almost as bad as the physical

[ajaysarjunan]

Dr huberman please do one for shoulder injuries and shoulder health too.

[kenjithepotatoenthusiast]

As someone who frequently struggles with back pain, I really appreciate this. Thank you.

[smalldof]

Thank you sir for always helping us, providing all this for free and always knowing the real problems to talk about .
You're one of a kind.

[peybak]

I have had low back pain for a long time but have learned what to do and what not to do. I haven't listened yet but will leave this comment: The best thing that has helped me is to walk everyday and avoid lifting heavy things without bracing.

[phrymcdunstan]

Thank you so much for providing all of this free, helpful and eye opening content! I've been struggling with lower back pain and herniated discs because of my profession as a guitarist for a long time even though I also work out a lot. I only very recently learned about how even the way you move your feet when you're walking and how mobile your toes are in general can have a strong influence on your spine so I was very pleased to hear that again from you! I'm only half an hour into this episode but felt the need to thank you for this and the many others you've done so far!

[DinaMC]

Dear Dr.Huberman, I appreciate so much everything you do. You can’t imagine how much of an impact it has on my life. Please make a podcast on ALLERGIES🙏🏻

[katyd]

I was recently diagnosed with spondylolisthesis. Thank you for always presenting ideas and information in a digestible way. I take what resonates and leave the rest.
You're appreciated.

[dizzyx]

In a time when people don't have the bandwidth beyond a 30 sec clip I truly appreciate the in depth video with all the science and background info and brief dumbing down and comparisons. Thank you for another great video sir.keep up your love of science the future needs great minds like yours.

[annamariabodzas]

Stuart McGill literally saved my back!!! Tremendous disc pain, crawling for weeks..Will be amazing to have him on! Words can not express how grateful we are for all you do Dr Andrew Huberman!❤🙏 God Bless! Huge fan from London/UK

[HexlGaming]

As a young guy I have already started preparing against these kinds of problems but I'm looking forward to watching this comprehensive compilation of scientific tools against it. I love that for whatever problem people have it's only a question of time until you can find a solution on the Huberman Lab Podcast. It's like a growing libary on how to maximise ones human existance.

[Mariaharris]

Thank you! Fortunately I don’t currently suffer from any back pain but my husband does so I’m sharing the highlights with him.

I’m convinced that having a strong yoga practice for over 20 years is one of the reasons I have a healthy back and spine ❤️💛💚🙏🏼🧘🏻‍♀️