Strengthen & Pain-Proof Your Back: The McGill Method | Dr. Andrew Huberman

This is a practical guide that complements the solo episode of the Huberman Lab podcast on strengthening and pain-proofing your back. It demonstrates the McGill's Big 3 exercises, developed by Dr. Stuart McGill, a psoas stretch, and a cobra-like pushup to alleviate back pain and strengthen the back effectively. Variations of these exercises are shown to accommodate different fitness levels and anatomical considerations. Additionally, further resources are discussed for those seeking to understand the science behind these exercises and improve their back health.

Timestamps
00:00 Introduction to Back Strengthening & Pain Proofing
01:34 McGill's Big 3 Exercises
11:00 Psoas Stretch
14:15 Cobra Pushup
17:47 Conclusion & Additional Resources

Additional Resources

Social & Website

#HubermanLab #Health #BackHealth

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[jamesm.]

Huberman is the only guy who does an exercise video in a button up shirt, and jeans with a belt on. Truly built different.

[rehabfix]

Thank you for the mention Andrew! It was an honor working with you through your disc injury. All that was needed was a proper assessment, and the right prescription! Keep working hard and helping so many people!

[libartstech]

I had a failed back surgery about four years ago and the way my doctors and surgeon were talking about it made me feel like I was being put on a conveyor belt of constant treatments and more surgery attempts. McGill's book "Back Mechanic" saved me and kept me from going down that path.

[plefeuvre]

I started the McGill big three a few months ago and I sleep pain free now. It has been a game changer! About five years ago I hurt my back when I almost fell playing tennis (I heard loud pop). After that I would wake up three or four times a night with back pain but that has ended :).

[Cd]

I had a herniated disc a year ago and thought my life was over, not being able to do the things I love to do. After chiro, physical therapy, and other methods, I found the McGill Big 3. I do them every single morning, never missing. I feel 90 percent normal

[coachdarwinmpt]

13:15 Psoas Stretch - As a PT, I always encourage patients to also contract the antagonists muscles to safely facilitate a better stretch, in this case engagement of the gluteals and deep abdominal muscles will help deepen the stretch.

[cynthiahamilton]

I have no doubt Dr McGill's exercises work - because they are straight out of the Joseph Pilates playbook. After breaking L1 & L2 @ age 60, I had Pilates in rehab and been doing mat pilates since. At 71, I can do the "bird dogs", side planks, etc without shaking, no pain. Yes, I hear the longevity weight lifting prescriptions, but I challenge anyone who is just lifting to do a few episodes of Move with Nicole. The holistic benefit of a Pilates practice will be instantly apparent. And thank you Dr Huberman for making so many physiological resources understandable and accessible.

[Thatcoolwhiteguy]

I am in my mid twenties. I have been active in sports and working out since I was young. I had a really bad back injury a little over a year ago. Further medical visits showed arthritis in my s5. The ongoing pain has been debilitating and honestly devastating to my mental. I have done these stretches everyday this week at the gym. My back is feeling so much better. I am absolutely shocked. Thank you. Thank you. Thank you!

[bernadettelee]

I had sciatica in 2020. Been doing these exercises for 5 years. Pain free now

[mairavp]

“Thank you for ignoring the color of the carpet”! 😅😂 With all due respect, I love you Huberman! You have change my life! Gratitude is all I have for you!

[jknair]

Love how dedicated he is to provide information accurately.

[jpncdn]

This is the difference made when someone is truly experienced at teaching. Andrew huberman knows how to teach. A rare skill combined with deep knowledge of his subject area.

[jacobj]

Praise the LORD, for he is GOOD! I’ve been praying for answers to my debilitating back pain. I’m going to start doing these every day. I have a disc compression/bulge at L4/L5 that has completely stopped all physical and even daily activity for me due to the pain. This gives me hope! Thank you, Dr. Huberman!

[WingDing]

My exp with the updog pushup - if you actively have lower back pain already (and the push up hurts), just lie on your stomach for 3-5 minutes first with your fist under your chin or up on your elbows, then do the push up motion after you feel your low back relax.

[abramjessiah]

I love that he isn't even using a yoga mat for this. Simple, effective, and free.

[speakingforcrows]

I understand now why my journey following Yoga with Adriene has been so effective. All these poses are integrated into the workouts and have helped me tremendously as someone with EDS and chronic pain. If someone gets kind of bored doing single exercises I'd challenge them to try the Youtube 30-days of Yoga with Adriene videos. Thank you for your resourceful videos! ❤

[jamespankratz]

Dr. Huberman thank you for all you do! The cobra exercise you did is actually called a press up and is part of the McKenzie method which is a system of diagnosis and treatment for back and neck problems and very helpful for disc issues in your entire spine. A McKenzie trained physical therapist is what I would recommend to all of you asking specific questions about your back problems. I have been practicing as a PT for 31 years and don’t know what I would do without it.

[melissaebbert]

I love that he’s doing this in his work/casual clothes! Andrew is the man! Thanks for this!!

[igordidenko]

You are my number one podcaster and I really happy to see your physical conditions and always admire people who are looking for equilibrium in mind and body. Thank you for all your incredible content.

[marthaolkhova]

Thank you Andrew and the team. You are making us smarter and healthier with each episode.