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 Thank you to our sponsors AG1 a https 3A 2F 2Fdrinkag1 com 2Fhuberman a AeroPress a https 3A 2F 2Faeropress com 2Fhuberman a Joovv a https 3A 2F 2Fjoovv com 2Fhuberman a Waking Up a https 3A 2F 2Fwakingup com 2Fhuberman a Plunge a https 3A 2F 2Fplunge com 2Fhuberman a Momentous a https 3A 2F 2Flivemomentous com 2Fhuberman a Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Threads a https 3A 2F 2Fwww threads net 2F 40hubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fwww hubermanlab com a Newsletter a https 3A 2F 2Fwww hubermanlab com a newsletter Apple Podcasts a https 3A 2F 2Fapple co 2F3thCToZ a Spotify a https 3A 2F 2Fspoti fi 2F3PYzuFs a Resources Andrew Huberman demonstrates the McGill Big 3 a https 3A 2F 2Fyoutu be 2Ff7HLP96HVNM a The McGill Big 3 a https 3A 2F 2Fyoutu be 2FLXYPETeHZlA a Glute medius exercise Toe Stab Hip Raises https youtu be 6pKKnVg1hzE si Zxb8XeC2P0UZyxyx t 68 Toe spreaders a https 3A 2F 2Famzn to 2F3JBDNV4 a Squat University Core Exercises a https 3A 2F 2Fyoutu be 2F2 e4I-brfqs a AthleanX medial glute exercises to relieve lower back pain a https 3A 2F 2Fyoutu be 2FDWmGArQBtFI a Huberman Lab Episodes Mentioned Dr Sean Mackey Tools to Reduce Manage Pain a https 3A 2F 2Fyoutu be 2FK9lORz2 XSU a Guest Series Dr Andy Galpin How to Assess Improve All Aspects of Your Fitness a https 3A 2F 2Fyoutu be 2FzEYE-vcVKy8 a Jeff Cavaliere Optimize Your Exercise Program with Science-Based Tools a https 3A 2F 2Fyoutu be 2FUNCwdFxPtE8 a Sean Wheeler MD Website a https 3A 2F 2Fbodyguitar com a Uprise Back Pain Liberation book a https 3A 2F 2Famzn to 2F3JBR54b a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fdrseanwheeler a X a https 3A 2F 2Ftwitter com 2FDrSeanWheeler a Facebook a https 3A 2F 2Fwww facebook com 2Fdrseanwheeler a YouTube a https 3A 2F 2Fwww youtube com 2F 40dr seanwheeler7390 a Stuart M McGill PhD Academic profile a https 3A 2F 2Fuwaterloo ca 2Fkinesiology-health-sciences 2Fpeople-profiles 2Fstuart-mcgill a Website a https 3A 2F 2Fwww backfitpro com a Books a https 3A 2F 2Famzn to 2F49ZI5jQ a Instagram a https 3A 2F 2Fwww instagram com 2Fbackfitpro a X a https 3A 2F 2Ftwitter com 2Fdrstuartmcgill a YouTube a https 3A 2F 2Fwww youtube com 2Fchannel 2FUCmATSWiGhq8tgEnmYYSLdXQ a Facebook a https 3A 2F 2Fwww facebook com 2FBackfitpro a Kelly Starrett DPT Website a https 3A 2F 2Fthereadystate com a Built to Move book a https 3A 2F 2Famzn to 2F3xWMNBO a Becoming a Supple Leopard book a https 3A 2F 2Famzn to 2F4aTO37k a Instagram a https 3A 2F 2Fwww instagram com 2Fthereadystate a YouTube a https 3A 2F 2Fwww youtube com 2Fchannel 2FUCnnB4zDBqZHhQ4uLTAX8eYA a 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 Title Card Photo Credit Mike Blabac - 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