Protocols to Strengthen & Pain Proof Your Back

2024/4/29

Huberman Lab

Chapters

This episode explores building a strong and pain-free back, discussing the advantages and the impact of back pain on daily life. It outlines the anatomical and physiological components of the back, promising an accessible explanation for all listeners, and introduces protocols from world experts.

Back pain impedes daily activities and affects emotional well-being.
The episode will cover back anatomy, physiology, and effective protocols for strengthening and pain relief.
Protocols are derived from experts in back pain, strengthening, and rehabilitation.

Shownotes Transcript

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).