Podcast Summary
Understanding the anatomy and physiology of the back and implementing evidence-based practices: Learn from leading experts like Dr. Sean Miller, Dr. Stuart McGill, and Dr. Kelly Starrett to strengthen and protect your spine, no need for expensive equipment or extensive time investment.
Building a strong, pain-free back involves more than just managing pain symptoms. It's essential to understand the anatomy and physiology of the back and implement evidence-based practices to strengthen and protect the spine. The good news is that you don't need expensive equipment or extensive time investment to get started. By incorporating simple techniques from leading experts, you can build a strong back and reduce the risk of pain. These experts include Dr. Sean Miller, Dr. Stuart McGill, and Dr. Kelly Starrett, whose research and practices cover back strengthening, core and spine research, and full-body rehabilitation, respectively. By focusing on these experts' recommendations, you can begin your journey towards a stronger, pain-free back today. Stay tuned for future episodes where we'll delve deeper into their insights and practices. In the meantime, remember that this podcast is brought to you by AeroPress and Joovv, companies dedicated to providing high-quality, science-backed tools for improving your daily life.
Incorporating sunlight and red light therapy into your routine for better health: Improve circadian rhythm, mood, alertness, sleep, muscle recovery, skin health, reduce pain and inflammation with sunlight and red light therapy. Practice meditation for stress reduction and relaxation.
Incorporating sunlight and red light therapy into your daily routine can have numerous health benefits, including setting your circadian rhythm, improving mood, alertness, and sleep, as well as promoting faster muscle recovery, improved skin health, and even reducing pain and inflammation. The use of specific wavelengths of red light and near infrared light, as offered by Joovv, can trigger optimal cellular adaptations. Additionally, practicing meditation regularly with the help of apps like Waking Up can improve mental and physical well-being by reducing stress and promoting relaxation. The back is made up of bony vertebrae and soft discs, which allow for movement and compression of the spine. These structures protect the spinal cord, which is a long nerve that carries messages between the brain and the rest of the body. Incorporating practices that support the health of both the spine and the nervous system can lead to overall improved health and well-being.
The Nervous System's Role in Back Function: The nervous system, including neurons and glia, and the spinal cord, play a vital role in back function by providing stability, stiffness, and allowing movement while protecting the spinal cord.
The nervous system, specifically the spinal cord and neurons, plays a crucial role in the function of the back. Neurons, often thought of as just nerve cells, also include glia which support and regulate communication between neurons. The spinal cord, a long extension of the central nervous system, is encased by vertebrae and discs for protection as it does not regenerate after injury. The brain and spinal cord make up the central nervous system, and the brain has neural retinas, which are extensions of the brain that line the back of the eyes, allowing us to see. The back provides stability, stiffness, and allows for movement of the spinal cord, which twists as we move. This stiffness is necessary for generating power and mobility in various activities. It's important to remember the interconnectedness of the nervous system and the back, and the significance of protecting the spinal cord for optimal function.
Understanding the role of the spinal cord in movements and sensations: The spinal cord transmits signals for movements and receives sensory information, with motor neurons in the ventral cord sending signals to muscles and sensory inputs traveling up the dorsal cord. Protecting these neural pathways is crucial for reducing back pain and maintaining muscle function.
The spinal cord plays a crucial role in controlling our movements and registering sensations through its connection to motor neurons, sensory inputs, and the peripheral nervous system. Motor neurons, located in the ventral spinal cord, send signals to muscles through axons, allowing for both conscious and unconscious movements. Sensory inputs from the skin, tendons, and muscles travel up the dorsal spinal cord, informing the brain and spinal cord about the position and load of our limbs. Neural pathways from these inputs and motor outflows are protected by the spine, and issues like herniated discs or compression can impinge on these nerve roots, causing pain. However, not all back pain is neural in origin. Understanding this neural connection and maintaining spinal stability is essential for reducing back pain and ensuring proper muscle function.
Understanding the anatomy of the spine for pain relief and prevention: Visualize spine anatomy, focus on core, lower back, feet exercises, proper neck positioning, and muscle strengthening for pain relief and prevention. Always consult a healthcare professional for proper assessment and diagnosis before implementing any strengthening protocols.
Pain, specifically back pain, is a complex issue involving various components including psychology, history, inflammation, and neural factors. However, there are practical steps one can take to alleviate pain and strengthen the back. These steps include understanding the anatomy of the spine, specifically the role of the vertebrae, discs, spinal cord, and muscles. By envisioning the spine's movement and function, one can effectively implement various protocols for strengthening and pain proofing. These protocols include exercises for the core, lower back, and even the feet, as well as proper neck positioning and muscle strengthening. It's important to note that if you experience back pain, a proper assessment and diagnosis from a healthcare professional is necessary. Additionally, Dr. Stuart McGill, a world expert in spine physiology and anatomy, emphasizes the importance of a proper assessment and diagnosis before implementing any strengthening protocols.
Understanding individual factors for back pain prevention and treatment: Recognize the impact of personal body type and wrist size on spine health, and tailor prevention and treatment methods accordingly to prevent and alleviate back pain
The diagnosis and treatment of back pain can vary greatly depending on the individual's specific circumstances. Some causes of back pain may require surgery, while others can be addressed through self-assessment and non-surgical methods. Additionally, a person's body type and wrist size can impact the thickness and strength of their spine, affecting their needs for building a strong, pain-free spine. In general, those with thicker spinal segments and larger joints may not need as much muscular build-up to handle compression, but may have less mobility. Conversely, those with smaller spinal segments and joints may have more mobility but less capacity to sustain compression. Understanding these factors can help individuals take appropriate steps towards preventing and alleviating back pain and maintaining a healthy spine.
Understanding Spine Types: Willow vs. Oak: Assess your body type to optimize training for spine strength and flexibility. Thin spine individuals focus on musculature, thick spine individuals prioritize mobility.
Our spine types, whether thin or thick, have unique requirements for strength and flexibility. A thin spine person may need to focus on building musculature around the spine to stabilize it, while a thick spine person might prioritize generating more mobility to avoid nerve compression. Understanding your body type through external phenotypes like joint size can help guide your training protocols. The analogy of a Willow tree and an Oak tree illustrates this concept: Willow trees, with their thin trunks and branches, can bend a lot but can't handle heavy loads, while Oak trees, with their thick trunks and branches, can sustain heavy loads but need to avoid excessive bending. Most people fall somewhere in between these extremes, and individual needs may vary depending on the specific areas of the body. The key is to assess your body type and adjust your training accordingly to best strengthen and painproof your back.
AG1 supplement supports overall health by filling nutritional gaps and promoting gut health: AG1 daily supplement enhances overall health by providing essential nutrients and improving gut health, benefiting brain and immune function, and is ideal for those with busy schedules
AG1, a daily supplement taken since 2012 by the speaker, provides foundational nutritional support by filling gaps in vitamins, minerals, adaptogens, and micronutrients from whole foods. It's particularly beneficial for those with busy or traveling schedules. AG1 supports overall brain and body health by promoting gut health, which in turn impacts immune and brain function. The curl up exercise, a part of McGill's Big 3 protocols for back strengthening, is recommended for individuals with or without back pain. This exercise strengthens the abdominal wall without adding to disc herniation, maintaining a stable spine. Remember, the curl up is done by lying down, bending one leg, keeping the other leg extended, placing hands below the lower back, maintaining the arch of the back, keeping the head in a neutral position, and keeping the tongue on the roof of the mouth.
Mastering the Curl Up Exercise: The Curl Up exercise, as described by Dr. Stuart McGill, strengthens the core and builds strong neuromuscular connections by raising the upper chest while keeping the chin neutral, contracting the abs for 8-10 seconds, and repeating for several sets.
The curl up exercise, as described by expert Dr. Stuart McGill, involves raising the upper chest while keeping the chin in a neutral position, contracting the abdominals for 8-10 seconds, and then relaxing. Repeat this process for several sets, starting with shorter holds and gradually increasing the duration. This exercise builds strong neuromuscular connections and engages the abdominal muscles effectively, unlike traditional long-hold exercises. Side planks are another exercise in McGill's "Big 3," which help strengthen the core and support the spine. Common mistakes include leading with the chin and generating a chin-to-chest movement instead of the chest leading, and not exhaling properly. The curl up can be done every day and is beneficial for relieving back pain and strengthening the back muscles.
Maximizing the Benefits of Side Planks for Spine Health: To effectively strengthen your spine and improve overall health, follow these steps when doing side planks: start with bent knees, keep hand in fist position, push hips off ground, focus on pushing floor away, progress to longer position, maintain straight spine, and strong hip rigidity.
Even if you dislike a particular exercise, such as side planks, it may be beneficial for your spine health and preventing back pain. To get the most out of side planks, start with bent knees, keep your hand in a fist position for a stronger contraction, push your hips off the ground, and focus on pushing the floor away from you. Gradually progress to a longer side plank position with one foot in front of the other for added stability. Remember to maintain a straight spine and strong rigidity in the hips to avoid collapsing and potentially worsening any existing back pain. By following these steps, you can effectively strengthen your spine and improve your overall health.
Side Plank: Strengthen Your Spine and Improve Neuroanatomy Understanding: Side Planks target obliques, abs, lower back, and neural structures within the spine. Regular practice can improve spine stability, reduce back pain risk, and enhance neuroanatomy knowledge. Maintain proper form to avoid sagging hips and potential nerve impingement.
The side plank is an essential exercise for building spine stability, particularly when performed correctly with proper form to avoid sagging hips. This exercise targets the obliques, abs, and lower back while also engaging the neural structures within the spine. By doing side planks regularly, you can strengthen your back, improve your understanding of neuroanatomy, and reduce the risk of back pain. A common mistake is letting the hips sag, which can lead to impingement of the spinal cord and nerve roots. To perform side planks, start with sets of 3 ten-second holds on each side, gradually increasing the number of sets as you progress. Remember, the goal is to keep your spine straight and engaged throughout the exercise.
Strengthen your spine with the bird dog exercise: Engage muscles on one side at a time by doing the bird dog exercise, focusing on intensity and mindfulness for a stronger, more stable spine
The bird dog exercise is an effective way to strengthen the spine by engaging the muscles on one side at a time. To do this exercise, start on all fours with one hand extended forward and the opposite leg extended behind you. Keep your upper body parallel to the floor, generate a strong neural contraction by clenching your fist, and lift your leg without arching your back. Push the ground away with your planted hand and knee for added stability. Repeat for several repetitions on each side, focusing on intensity and mindfulness to build strength and stability in your spine. Remember, if this exercise worsens your back pain, do not continue doing it.
Strengthening the back, abs, and core with 'big three' exercises: The 'big three' exercises - bird dog, plank, and hip bridge - help build muscle activation patterns to prevent back pain and improve overall stability. Practice these movements correctly and consistently for best results.
The "big three" exercises - bird dog, plank, and hip bridge - are effective ways to strengthen the muscles of the back, abdominals, and core without exacerbating or causing back pain for most people. These exercises can be done with various progressions to increase difficulty while maintaining proper form. The goal is to perform these movements correctly and consistently to build muscle activation patterns that can help prevent back pain and improve overall stability. Common mistakes include raising the limbs too high or generating a bow shape, so it's essential to maintain a parallel stance and push away from the floor. Remember, the key to these exercises is generating a firm muscular contraction to strengthen the necessary neural pathways. It's essential to learn and practice these movements correctly and consistently, focusing on quality over quantity.
Focus on muscular strength, stability, and neuromuscular activation for a healthier back: Incorporate exercises like curl-ups, side planks, and bird dogs for muscular strength and stability. Practice safe movements and add practices like cold water plunging for overall back health. Alleviate back pain with hanging from a bar.
Maintaining a strong and stable back involves focusing on muscular strength and stability, neuromuscular activation, and safe exercises like curl-ups, side planks, and bird dogs. These exercises, which can be done without equipment and in just a few minutes, help prevent back pain and improve overall back health. Additionally, incorporating practices like cold water plunging, which increases adrenaline and dopamine, can lead to long-lasting feelings of well-being. When experiencing back pain, hanging from a bar with legs draped over the floor can help alleviate pressure on discs and nerves. Remember, the key is to prioritize these simple, effective practices for a healthier, stronger back.
Reducing compression on spine for back pain relief: Hang from a sturdy object for 10-30 seconds to relieve back pain by reducing compression on herniated discs. Be cautious and avoid inversion or prolonged hanging.
Relieving back pain involves creating length along the spine rather than compressing it. This can be achieved by hanging from a sturdy object with toes or feet in contact with the floor for 10-30 seconds, repeated a few times. This practice, known as spinal extension, aims to relieve compression on herniated discs. However, it's essential to be cautious and avoid inversion or prolonged hanging if one lacks the strength or has conditions like glaucoma that could be negatively affected. This method is based on the logic of reducing pressure on the spine, as discussed earlier in relation to spine anatomy and physiology. Another personal anecdote involves reversing a disc herniation through an exercise, but this experience may not apply universally. Overall, the key is to find ways to reduce compression and promote spinal length for pain relief.
Avoiding movements that worsen disc bulges and nerve impingement: Avoiding movements that worsen disc bulges and impinge on nerves can help manage back pain effectively, as demonstrated by the speaker's experience with sit-ups and spinal extensions.
Back pain can often be relieved by avoiding movements that exacerbate disc bulges and impingement on nerves. The speaker's personal experience involved doing sit-ups, which made their back pain worse by bulging the discs at the L3 L4 region and impinging on the nerve. Instead, they were advised to do spinal extensions, such as cobra push-ups from the floor, to help work the disc bulge back into alignment and relieve pain. This simple change led to significant pain relief within a few days, without the need for pain medication or invasive treatments. It's important to note that everyone's experience with back pain is unique, and what worked for the speaker may not work for everyone. However, the key takeaway is that avoiding movements that worsen disc bulges and impingement on nerves can be an effective way to manage back pain.
Personal experience leading to effective back pain exercises: Recognizing the specific direction of a herniation and doing exercises to alleviate it can be more effective than corticosteroid injections for some cases of back pain. Seek qualified professionals for accurate diagnosis and guidance.
Understanding the root cause of back pain is crucial for effective treatment. The speaker's personal experience with a herniated disc in the posterior region led him to discover exercises that alleviated his pain, such as cobra pushups and wall pushups. He emphasizes the importance of recognizing the specific direction of a herniation to avoid exacerbating it and to emphasize exercises that help alleviate it. The speaker also shares an anecdote about a family member who experienced similar back pain, was given corticosteroid injections, but found relief through the same exercises suggested by a physical therapist in the US and a physician in Europe. He concludes by acknowledging the importance of seeking out qualified professionals and the range of quality within various fields, but emphasizes the value of understanding the underlying cause of back pain and incorporating appropriate exercises for relief.
Understanding a herniated disc's location and direction for targeted exercises: Strengthening core muscles, glutes, hips, and even neck muscles can improve spine stability and alleviate back pain and sciatica symptoms.
Back pain, including symptoms of sciatica, can be caused by a herniated disc impinging on nerves in the lower lumbar region of the spine. This can lead to pain, tingling, or numbness in various areas including the glutes, hips, and legs. To alleviate this, it's important to understand the location and direction of the herniation in order to perform targeted exercises. Additionally, strengthening muscles throughout the body, even those far from the spine, can improve spine mobility and relieve pain. A simple protocol for creating more spine stability includes strengthening the muscles in the front of the neck to counteract the effects of excessive forward head posture caused by texting or laptop use.
Exercises for neck and foot strength: Strengthening neck muscles can improve posture, breathing, and airway passage, while focusing on toe spread helps activate neural pathways and improve overall foot health, reducing back pain and enhancing spine health
Strengthening the muscles of the front of the neck and improving foot and toe strength can significantly contribute to alleviating back pain and improving overall spine health. The muscles of the front of the neck, when strengthened, can help improve posture, breathing, and airway passage. A simple exercise to do this is by making a fist and placing it under your jaw, then performing a 10-second static contraction while trying to move your chin down against the resistance. For foot and toe strength, focusing on spreading toes out as wide as possible can help activate neural pathways and improve overall foot health, which in turn can benefit the rest of the body. These exercises are easy to do and require no equipment.
Maintain proper body alignment and muscle activation for improved stability and injury prevention: Proper alignment and muscle activation from neck to toes enhance stability and reduce injury risk during exercise and daily life. Neutral neck position, toe spreading, bracing, and belly breathing are crucial.
Proper body alignment and activation of specific muscles, from the neck down to the toes, can significantly improve stability and reduce injury risk during exercise and daily activities. To achieve this, maintaining a neutral position in the neck, spreading and strengthening toes, and bracing the body during resistance training are essential. Conversely, relaxing the abdominals and practicing belly breathing at rest promote optimal relaxation and efficient oxygen intake. These seemingly small adjustments can have a profound impact on overall fitness, performance, and long-term health.
Train abs through resistance exercises with staggered stances: Staggered stances during curls and overhead triceps extensions strengthen abs by engaging obliques and preventing upper body twisting
Incorporating staggered stances during resistance training exercises like curls and overhead triceps extensions can help strengthen the abdominals through anti-rotation. By keeping the belly button facing forward and generating anti-rotational forces, you're training the obliques and preventing your upper body from twisting. This is a more functional approach to ab training that mimics real-life movements and can help reduce the risk of injury. Remember, this is particularly effective for these types of exercises and not recommended for deadlifts, squats, or other leg work.
Creating stability in the body for a healthy back: Activate abdominals, pelvis, and legs for anti-rotation forces, strengthen medial glutes to prevent pelvic instability, and focus on foundational elements for a stronger, pain-free back
Creating stability in the body, from the ground up, is essential for a healthy back. This stability comes from generating anti-rotation forces through the abdominals, pelvis, and legs, which in turn helps reduce shearing stress and pain in the spine. Additionally, activating and strengthening the often overlooked medial glutes can prevent pelvic instability and relieve lower back pain. This can be achieved through simple exercises like lying on your side and activating the glute, as demonstrated by Jeff Cavaliere of AthleanX. By focusing on these foundational elements, we can strengthen and pain-proof our backs, allowing for greater mobility during exercise and daily living.
Targeting medial glutes for low back pain relief: Performing a specific glute exercise can help alleviate low back pain by activating and potentially de-spasming the medial glutes. Keep lower leg on floor, lift and extend top leg, repeat for opposite side.
Performing a specific exercise targeting the medial glutes can help alleviate low, low back pain for some individuals. Instead of lifting the top leg into a side plank position, keep the lower leg on the floor and perform repetitions of pointing and extending the top leg while maintaining a downward-pointed toe. This exercise helps activate and potentially de-spasm the medial glutes, which can provide relief not only during the exercise but also in the minutes and hours following. It's essential to switch sides and repeat the process for the opposite side. If you're experiencing low, low back pain and find this exercise safe for you, consider incorporating it into your routine as it requires no equipment and takes minimal time. This exercise may be particularly beneficial for those who struggle to activate their medial glutes, which can contribute to lower back pain.
Relieve tension and activate psoas muscle with Warrior 2 pose: The Warrior 2 pose stretch can provide relief and activation for the psoas muscle, promoting better posture and relieving tightness caused by prolonged sitting or heavy hip hinge work.
Incorporating the Warrior 2 pose stretch into your routine can provide significant relief and activation for the psoas muscle, which connects the spine to the pelvis and interacts with the diaphragm for breathing. This exercise, which involves a lunge position with an extended arm reaching towards the ceiling and twisting the pinky towards the head, can be done anywhere and benefits individuals regardless of their flexibility or body size. By stretching the psoas muscle, you can experience relief from tightness caused by prolonged sitting or heavy hip hinge work, as well as stress. This stretch also promotes better posture, longer spine, and stronger spine positioning after the exercise. Remember to do this on both sides for optimal benefits.
Observing and adjusting movement patterns for better back health: Being aware of your posture and movement patterns during daily activities can help alleviate back pain and improve overall mobility. Make small, conscious adjustments to prevent strain on the spine and related muscles.
Becoming aware of your movement patterns and posture throughout your daily life can help alleviate back pain and improve overall mobility. By observing and adjusting your positioning during activities like driving, sitting, standing, and exercising, you can prevent or reduce strain on the spine and related muscles. This mental protocol complements physical exercises like the psoas stretch discussed earlier, which can provide relief and improve spinal health. Remember, it's essential not to become overly self-conscious about your posture but instead to make small, conscious adjustments as needed. Additionally, understanding the anatomy of the back and how various issues like disc bulges or muscle imbalances can contribute to pain can help guide your efforts to improve your movement patterns and maintain a healthy, pain-free spine.
Maintain a strong, pain-free back with proper posture, breathing, and movement: Focus on posture, breathing, and movement patterns for a strong back, including exercises like Stu McGill's big 3, strengthening stabilization muscles, and practicing belly breaths. Incorporate stretches like hanging from a bar and cobra pushups for added benefits.
To maintain a strong, pain-free back, it's essential to focus on proper posture, breathing, and movement patterns throughout your daily life, rather than relying solely on traditional ab exercises like crunches. Experts generally agree on protocols such as Stu McGill's big 3 (curl up, side plank, bird dog), strengthening stabilization muscles from feet to hips and shoulders, and practicing belly breaths. Additionally, incorporating stretches like hanging from a bar and cobra pushups can help alleviate disc bulge and nerve impingement. These practices can benefit anyone, even those without back pain, by promoting a strong core and proper interaction between the back, pelvis, legs, feet, and neck. Remember, these protocols are not a substitute for medical treatments like epidurals, painkillers, or surgery when necessary.
Maintaining a strong and pain-free back involves consistent practice and education: Regular exercise, proper posture, addressing underlying issues, supplements for sleep, hormone support, and focus, following Dr. Huberman on social media, and subscribing to the Neural Network newsletter can help maintain a strong and pain-free back.
Maintaining a strong and pain-free back involves consistent practice and education. This includes proper posture, regular exercise, and addressing underlying issues like inflammation and muscle imbalances. Supplements can also be beneficial for some individuals, particularly for sleep, hormone support, and focus. To learn more about the supplements mentioned on the Huberman Lab Podcast, visit livemomentous.com/huberman. Additionally, following Dr. Andrew Huberman on social media and subscribing to the Neural Network newsletter are great ways to stay informed about science and related tools for optimizing health and performance. Remember, it's important to support the podcast by subscribing on Spotify and Apple, leaving reviews, and checking out the sponsors. And don't hesitate to leave questions or comments on YouTube.
