Protocols to Strengthen & Pain Proof Your Back

Protocols to Strengthen & Pain Proof Your Back

 

Hosted by Andrew Huberman

Introduction

 

In this episode of the Huberman Lab Podcast, Andrew Huberman discusses effective protocols to strengthen and pain-proof your back, drawing insights from leading experts in back health, including Dr. Stuart McGill, Dr. Kelly Starrett, and Dr. Shawn Wheeler. This comprehensive guide provides listeners with actionable strategies to enhance back strength, reduce pain, and improve overall mobility.

Core Concepts and Philosophies

 

The central theme revolves around the multifaceted nature of back pain and strength. It involves not just the back muscles but the entire body's alignment, from the feet to the neck. Key concepts include:

• Biopsychosocial Model of Pain: Pain perception is influenced by biological, psychological, and social factors.
• Comprehensive Back Strengthening: Strengthening involves the whole body, including the core, hips, and feet, to ensure overall stability and function.

Practical Strategies and Advice

 

• McGill's Big Three: Perform the curl-up, side plank, and bird dog exercises to build core stability without exacerbating disc herniation.
• Hanging from a Bar: Hang with toes touching the ground to decompress the spine.
• Upward Dog/Cobra Pose: These stretches help relieve lower back pain by extending the spine.
• Glute Activation: Strengthen the medial glutes to stabilize the hips and reduce lower back pain.
• Posture and Movement Patterns: Maintain good posture and be mindful of movement patterns to avoid imbalances.

Supporting Evidence

 

• Dr. Stuart McGill's research on spine biomechanics and core stability exercises supports the efficacy of the Big Three exercises.
• Studies have shown that decompressive hanging and specific stretches can alleviate lower back pain and improve spinal health.
• Evidence from physical therapy research underscores the importance of glute activation and proper movement patterns in maintaining back health.

Personal Application

 

Andrew Huberman shares his own experiences with back pain and how incorporating these protocols has helped him achieve a pain-free back. He emphasizes the importance of consistency and integrating these exercises into daily routines, whether as part of a warm-up or a standalone regimen.

Recommendations for Tools and Techniques

 

• Minimal Equipment: Most exercises, like the Big Three and decompressive hanging, require no special equipment.
• Bodyweight Exercises: Utilize bodyweight exercises for core stability and strength.
• Online Resources: Access video demonstrations and detailed protocols through links provided in the podcast show notes.

In conclusion, this episode provides a thorough exploration of practical and evidence-based strategies to strengthen and pain-proof your back, ensuring long-term spinal health and overall well-being.