DeepSummary
The episode discusses how to strengthen and build a stable, pain-free back. Andrew Huberman explains the anatomy and physiology of the back, including the spinal cord, vertebrae, intervertebral discs, and nerve pathways. He then describes several protocols for strengthening the back muscles and reducing or eliminating back pain.
One of the main protocols discussed is 'McGill's Big 3' exercises - the curl-up, side plank, and bird dog. Huberman also talks about techniques like hanging from a bar to alleviate disc bulging, 'cobra push-ups' to reverse disc herniation, and exercises to activate and de-spasm the medial glute muscle.
Additionally, Huberman covers ways to improve spine stability by strengthening the neck, spreading the toes, belly breathing, and using a staggered stance during resistance training. He emphasizes the importance of being aware of movement patterns and posture to identify and address imbalances that may cause back pain.
Key Episodes Takeaways
- Understand the anatomy and physiology of the back, including the spinal cord, vertebrae, intervertebral discs, and nerve pathways.
- Practice 'McGill's Big 3' exercises - the curl-up, side plank, and bird dog - to strengthen the back muscles.
- Utilize techniques like hanging from a bar, 'cobra push-ups,' and medial glute activation exercises to alleviate disc bulging, herniation, and related back pain.
- Improve spine stability by strengthening the neck muscles, spreading and strengthening the toes and feet, belly breathing, and using a staggered stance during resistance training.
- Be aware of your movement patterns, posture, and potential patterns of overuse that may contribute to back pain, and make adjustments accordingly.
- Seek professional assessment and diagnosis for persistent or severe back pain, as some cases may require medical intervention or specialized treatment.
- Incorporate a combination of the recommended exercises, techniques, and mindful practices consistently to build a strong, stable, and pain-free back.
- Tailor the protocols to your individual needs and body type, focusing on areas that require more attention or specific exercises that alleviate your particular back issue.
Top Episodes Quotes
- “If you have back pain, you need a proper assessment and diagnosis. It's really impossible for me in this format to try and diagnose your back pain, or for you to try and diagnose your back pain.“ by Andrew Huberman
- “What I'm referring to here is to try and work that disc bulge back into the more vertical alignment of the spinal column. I realize that's not the exact nomenclature, so all you pts and chiros and physios are probably cringing at this point, but for the common listener, what we were trying to do was get the cream of the Oreo cookie from stopping to squeeze out from the back of, from between those cookies and back under those cookies, so to speak.“ by Andrew Huberman
- “The final protocol is one that I could go on for hours about, but really it's for you to think about for just a couple of minutes, for a couple of days, and just pay attention to your movement patterns, how you stand at rest, how you breathe at rest, whether or not you're using best possible posture, or whether or not you're using postures and patterns of overuse in your daily life and in sport.“ by Andrew Huberman
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Episode Information
Huberman Lab
Scicomm Media
4/29/24
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.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
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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