This episode of the Huberman Lab podcast out now is about building a strong, stable and pain-proof back. Two points worth noting: 1) For those interested in other (compatible) back pain models, please note: I mention the biopsychosocial model in the current episode on back and it was covered in depth on the Huberman Lab podcast by Dr Sean Mackey MD PhD of Stanford Med here: hubermanlab.com/episode/dr-sea… (This is also linked in the show note caption for this current episode on back stability, strength and pain-proofing). 2) A few people have noted that my description/analogy of the disc-relative to spinal cord anatomy/trajectory didn’t capture the cord-relative-to-disc trajectory accurately. Thank you. While this doesn’t change the protocol takeaways in any way whatsoever, I am in the process of re-recording those segments to correct in the audio versions of this episode on Spotify and Apple etc. Alas, You Tube does not allow us to replace/insert specific segments so please know that the spinal cord does not project through the discs themselves and runs through the vertebrae more offset from the center than the “doughnut” analogy I used implies. This is a good diagram from Boston Medical Center: bmc.org/herniated-disc
Thanks for addressing this. I reaaaaaaally hope these back experts interviews will not be you just nodding to the experts. There is so many contradictory information about back pain... flex the spine or not ? strengthening good or not ? Stretching the hamstrings or not ? McGill says NO to each of these, but so many other influencers and experts say YES to these questions
@@Alex-tg2uj The problem is, the information provided in this episode is outdated and not reflective of what the modern research shows. Andrew tries to defend this episode by stating they have an entire episode on the biopsychosocial model, but why would you spend two hours on an episode that goes directly against modern consensus on lbp?? This episode is the equivalent of someone explaining the earth being round for then to spend another two hours on explaining it being flat?
In terms of hanging for traction great suggestion, I really like this for my back patients that can tolerate it. However, instead of walking around after or in between trials I suggest lying down for at least 30 seconds as a sort of a “dead zone” which will allow all the musculature and soft tissues to relax
For all the drawbacks of living in this time, I will never stop being grateful for the ability to learn so many things from those with actual knowledge.
Back Pain Tools McGill Big 3: 6 sets of 10 sec holds each side - Curl-up - Side plank - Bird dog Hanging: 2 min x day Cobra Push-ups: 3 x 20 x day Psoas Stretch: 3 x 10 sec Medial Glute Flossing: 10 reps, hold last rep 10 secs Toe Down Hip Swings (slide hips): 10 reps Toe Up Hip Swings (rotate hips): 10 reps Neck Strengthening: 3 x 3 10 sec holds Stagger stance (anti-rotational) for resistance training (ex. curls, OH triceps extensions)
Instructions unclear. I got the bird dog, but he just sleeps all day. How is this supposed to help my back? The hanging part i get, but what do i do with the dog before i go?
I don't understand what you mean by 10 second holds for descending reps. You can't descend reps on holds right? Do you mean like hold for 50 sec, 40 sec, 30 sec etc
@@locopollo4994 No, chayblay wrote "descending sets." Sets are made up of reps. In this case, the first set is 5 reps, the second set is 4 reps, the third set is 3 reps, the fourth set is 2 reps, the fifth set is 1 rep. Each rep is a 10 second hold.
This is going to be a must watch for everybody on the planet. I’m a retired nurse. Neck pain and chronic migraines are the only reason I’m retired. Thanks so much for the important information.
Im a CT Tech and happy to be on the technology backend of radiology now & not having to put my back and joints at risk helping move deadweight patients around anymore
@@ayydrizzle I always envied you guys. It was awful when I was nursing on the floor. I helped develop a Transfer and Lift policy and protocol with PT that incorporated ceiling lifts, etc. but it’s still such a big job. You’ve still got to get the “dead-weight” patient into the sling. And people aren’t getting any smaller. I know it’s part of the job and I signed up for that but proper staffing and support from administration is needed to prevent injury. It’s completely unfair what’s going on here in Canada. Nurses are leaving by the droves.
This is one of the reasons I'm in NICU. I mean... mostly for the babies... but as I male nurse, I'm always... ALWAYS asked to help with the heavy patients. My heaviest patients now are 10lbs
@@EdwardsNH -Bless you! We need great nurses like you in there. I tried a short stint in NICU when I did my Gyne, L&D rotation but I cried too much when I got home. Lol. Too many social issues as well. 🙏🏼
Having visual diagrams or quick tutorial inserted of you showing how to perform - after talking about various stretches/exercises would be super helpful to visualize
I had a pretty bad motorcycle accident about 6 months ago and it left me with 2 herniated discs in my thoracic spine and neck. After months of doctors, MRIs, and injections. No one was able to explain the dynamics of the spine in as much detail as this. I’ve been practicing some of the exercises for a few weeks and have found a lot of relief. Thank you for everything that you do ❤
This was one of my favorite podcasts to date. As a Pilates teacher, Movement and Breathwork Facilitator, your work and information has been priceless to myself and my clients over the years. This podcast reinforced my knowledge and belief in the human body and why I chose to do what I do for a living! Everyday I work with people trying to work their way out of pain without the use of pain meds. Discovering how powerful their own bodies (and minds) are in that process is a major step towards healing and I see it every, single, day. Your work has a place in my studio, thank you thank you thank you!
About 7 months ago I injured my back deadlifting. For 7 months I was walking around with back pain and leg pain from what I now know to be a bulging disk. 3 days after watching this video and following the protocols it has almost completely disappeared and I feel 99% better. Thanks for the help!
you probably should have spoken to a physical therapist during that time and would have felt better sooner. regardless, a disc herniation generally resolves within a 3-12 months time frame with or without treatment
@@TownHallwithHallare you avoiding exercise? Here’s your big 3. Don’t avoid exercise, Gradual increases with recovery, and programme should flexibly account for lots of muscles/ planes of movement. There is no big 3.
We should greatly appreciate that one of the top scientist in their respective field is willing to share understanding, experience and make it accesible for laypeople. My opinion is that for all the ails of our time, this is one of the things that we should be grateful for.
@@stacer1962 wow! internet tough guy self declared expert with - no apparent credentials? Nope, don't bother. You blew it, whoever you might be. Real experts worth listening to don't take grade school cheapshots.
Maybe I was just in a particular kind of mood, but I found Huberman's cleanly, judicious, rigorous benevolence as he summarized and condensed all this information with complete sanity and good faith to be highly relaxing and even moving. I fell asleep to it listening to it the second time and it made me happy. This man is lovely.
Thank you! Fortunately I don’t currently suffer from any back pain but my husband does so I’m sharing the highlights with him. I’m convinced that having a strong yoga practice for over 20 years is one of the reasons I have a healthy back and spine ❤️💛💚🙏🏼🧘🏻♀️
Such an important topic! A couple years ago, I had truly debilitating lower back pain with sciatica extending down my whole left leg. I was not even comfortable lying down, but sitting and walking were excruciating. I could barely work or take care of any day to day tasks. I’m very fortunate that I have never struggled with depression previously, but I felt so dark and hopeless during that time. The mental struggle was almost as bad as the physical
There is no hole through the center of the discs that the spinal cord travels through as Huberman keeps saying. The center of the disc is the nucleus pulposus, a jelly like substance that provides the cushion between the vertebrae. The vertebral bodies of the vertebrae don’t have a hole in center either, it is solid bone. The spinal cord travels down the spinal canal, which does not travel through the center of the vertebral body or vertebral discs. I hope Huberman realizes this and corrects his explanation of the spinal cord in the first 20mins of this video.
Dear Dr.Huberman, I appreciate so much everything you do. You can’t imagine how much of an impact it has on my life. Please make a podcast on ALLERGIES🙏🏻
I have had low back pain for a long time but have learned what to do and what not to do. I haven't listened yet but will leave this comment: The best thing that has helped me is to walk everyday and avoid lifting heavy things without bracing.
I've worked with a lot of people in yoga therapy with low back pain and the suggestions in this Podcast are SPOT ON. I have seen so many people get relief from chronic low back pain! Definitely watch this and try these things a couple of times per week. Always remember, when dealing with the low back... less is more so start slow and gentle, paying attention to how you feel each step of the way. After 3-4 weeks of slow gentle movement, the movements will become smoother, easier and more enjoyable. You can continue to build up as you feel stronger and more stable. Good luck!
ive been having lower back pains ever since i entered high school, due to the sedentary lifestyle + the excess fat i have, never really got fixed no matter how many sleeping positions i tried, thank you dr huberman for dropping this at such a relevant time
Sedentery lifestyle isnt the issue. You need very little excercise daily to maintain proper muscle tension. Whats issue is improper posture throughout the day both sitting and standing, this then creates muscle imbalances that then distort proper spine alignment.
This podcast has totally changed my life for the better. I started following it about one and half year ago, while still recovering from a complicated c-section, breastfeeding and having an immense brain fog and lack of energy. In less than a month, after listening to a few amazing episodes I started feeling a lot better. I included in my daily/weekly rituals intermittent fasting (12 hrs, nothing extreme), cardio for the hippocampus, breathing exercises, cold exposure, and hypnosis. I also hydrate correctly and eat plenty of probiotic food. Still working on a better diet :) I tried now the exercises for backache and they seem to work better than whatever stretches I did before. I can't thank you enough, Mr Andrew Huberman! I can now enjoy my life, my work and, most importantly, my child.
This came out when a family member had to go to the ER for bad disc herniations. We have since heard many stories of people we know that also slipped their discs. It's so debilitating, and semi-permanent. This is helpful. Thank you
My notes CURL UP 3-5 sets (10 sec x5) (10 sec x4) (10 sec x3)… Things to remember * Exhale as you contract * Lead with chest. Things to avoid * Don’t make it a sit up SIDE PLANK 10 sec holds x3. (Latter 5,5,4,3,2) Things to remember * Spine straight/ stiff core * Knees slightly bent * Fists push the floor away from you * Top foot slightly in front of bottom foot * Rotate top shoulder to the floor for more resistance Things to avoid * Don’t let hips sag (strong core, straight spine) BIRD DOG 3-5 sets (10 sec x5) (10 sec x4) (10 sec x3)… Things to remember * Make a fist * Fist and knees push down the floor * Draw boxes for more resistance Things to avoid * Don’t arch back * Don’t reach too long with arms * Don’t raise leg too high RESISTANCE TRAINING * GHR * Nordic curls * Stager feet when doing certain resistance training, little bend in the knees, belly button still facing forward. STRENGTHEN FRONT OF THE NECK * Fist under chin, tongue on roof of mouth, move the chin down against the reactance of fists 10 sec x2-5 FEET * Wear wide toe box shoes is available to keep toes spread out * Strengthening toes, moving toes independently * Strengthening feet * Soles to support an arch * Being mindful of how you are standing BREATHING * Relaxed belly breathing when at rest * Nasal breathing METHODS TO RELIEVE PAIN PUSH UP COBRA/ UPWARD DOG 8-10 reps hold the last rep as long at possible with good form Things to remember * Hips in contact with the floor, toes pointed back, legs straight (slightly pushing up and back with upper body) Things to avoid * Avoid twisting * Don’t reach too high with upper body to the point you feel a pinch in your lower back HANGING FROM A BAR * Hang with toe support from the floor MENTAL AWARENESS * When going about every day life, Mentality develop awareness of your movement patterns * Feet positioning when standing * Walking and standing (leaning on one side more than the other..) * Breathing * Shoulder positioning * Neck and chin positionning when on the phone * How you sit while driving * How long you spend sitting * Noticing patterns of unhealthy postures
Doctor, I’ve been farming since 1893 and this video really helped me get a deeper understanding of how to control, sustain, and mitigate back pain. Thank you. I will now be having my 8 year old son do all my work for me
I suffered from lower back pain for 8 years and then I accidentally got into yoga and barre. After 3 months of consistent, almost daily exercise my back pain was gone! Bird dog is my favorite!!
Never learned so much in school like by watching these knowledgeable podcasts and these have changed my life keep doing the good work doc first saw you in Joe Rogan podcast and have been a great fan since....
Stuart McGill literally saved my back!!! Tremendous disc pain, crawling for weeks..Will be amazing to have him on! Words can not express how grateful we are for all you do Dr Andrew Huberman!❤🙏 God Bless! Huge fan from London/UK
As a young guy I have already started preparing against these kinds of problems but I'm looking forward to watching this comprehensive compilation of scientific tools against it. I love that for whatever problem people have it's only a question of time until you can find a solution on the Huberman Lab Podcast. It's like a growing libary on how to maximise ones human existance.
This has been so timely, with a diagnosis confirming at least 2 herniated discs, and one impinging near a nerve… watching with interest as we speak and dedicated to taking control over my back pain and getting as close as I can to 100%
I was recently diagnosed with spondylolisthesis. Thank you for always presenting ideas and information in a digestible way. I take what resonates and leave the rest. You're appreciated.
I've also found the cobra-type pushup to be very useful for pain relief and I use it regularly as preventive maintenance. I learned it as the "press up" from Robin McKenzie's book "Treat Your Own Back".
Thank you so much for this episode. At 30, 3 years ago, I had severe pain and resulting numbness in my whole leg down to my foot. I didn't know the term sciatica, but now I do! I had some really incompetent doctors, checking my bloodwork and looking for thrombosis, and telling me they didn't know what caused it... a PT finally did, after weeks on crutches for me. Herniated discs. Your exercises are gold, thank you!
Haven't watched till now. 100% keep your back strong aannd your entire core. Glutes,hips, abs and entire posterior chain. Been living it since i was a child. Thank you for this one. So important for 💯 of people! ❤ Old, beat-up to the max. Dead lifting, squatting no problem. I feel my abs engaging every lift i do. Remember, im old as F and broken. Just know what to do. Complex sculliosis and athlete all my life. Things can be improved always
Thank you, this show came to me at exactly the right time. I have been struggling with my lower back for most of my life and at the moment I am receiving treatment from a chiro. I will incorporate all of these tips going forward.
As someone who just spent the beginning of 2024 in severe pain from a herniated disc I am so grateful for this video. Had a microdiscectomy three weeks ago and never want to be in that situation again.
@@danwaller3007 It was successful. I still have some residual pain and my surgeon said it could last for months based on how much inflammation and pressure was around my spinal nerve. I hope your pain goes away soon!
I am a cleaner and realised through this video that I use my right side the most while working. Which left my left side in pain. Thank you for this video! Gonna work on my left side now!
In a time when people don't have the bandwidth beyond a 30 sec clip I truly appreciate the in depth video with all the science and background info and brief dumbing down and comparisons. Thank you for another great video sir.keep up your love of science the future needs great minds like yours.
I work in the warehouse industry. This, among many many of your other topics have helped me take care of myself, my workplace culture, and its people via safety teams and business proposals. It’s not always easy implementing, or working in the information you give to the relationship between ourselves and the work conditions and challenges we are presented with. I know I am but a drop in the bucket and I only have so much leverage. My hope is that there are both mass and variety of people out there that use the growth mindset, and utilize yourself and the resources and effort you give. I hope we all face our challenges and darn well figure out how to live better lives. Please if I could ask one favor, find your leverage and help as many people as you can. Share share share! Online, and in person, meetings, over the dinner table. I feel like Andrew is trying his best and he cares. Thank you for your work!
You're amazing I listen to your podcast all the way almost all of them. Sometimes I felt like you made me a street smart only from listening your podcasts. Really appreciated all your efforts.
Extremely helpful. Starting with a correct medical diagnosis, as you suggested, is wise. Third orthopedic diagnosed me with Bertolotti's Syndrome - age 63. Doctors and PT's don't seem aware of this condition, although vertebral transverse processes are fairy common and mean, for me, that arching backwards and twisting of the lower back should be limited. Thanks so much for striving to help people be well. Your podcasts are a Godsend.
You're a blessing to someone who has specific health struggle. I don't have a back problem but your other protocols and contents i came across with made my life easier☺️
My back went out yesterday , the same way you described yours. In conjunction with your protocols, I used my PEMF device, and I am 85 percent pain-free today
I love this video because it's refreshing to hear someone recognize that treatment isn't one-size-fits-all. It might involve exercises, injections, surgery, or a combination to restore quality of life. Great video.
So having cerebral palsy Stretching and things of that nature have never been easy but in the past year or so I was having a hard time with balance more than normal and other issues so I started seeing a chiropractor. I have stenosis, scoliosis, arthritis, but then recently I started seeing a different chiropractor for stem wave therapy and I noticed that as we progress with the treatment us and started doing my feet and my knees, my toes are spreading easier. So much of what you talk about is interesting to me and relevant to my health journey.
Great video with lots of useful relevant information for back pain sufferers. It's made me reflect on how a lot of the yoga moves I've been doing for many years might actually be exacerbating my back pain.
At the end you talked about being aware throughout the day of the small things we do that will affect our back pain. I have obsessed over this and make adjustments as necessary but one thing I want to know is how to sleep in a position that will support me in the best way. I am a side sleeper and have tried the pillow between the knees, pillow behind the back, have a great mattress, but wake up with a stiff lower back that creates problems for me through the day. Maybe one of your future guests you mentioned could answer this. Thank you for your dedication to helping us all on so many amazing topics! 🙏🏻
This might be my favorite episode so far, so much useful information for all humans! This one of all videos would probably make the biggest difference in alleviating human suffering, especially if you consider how often people go to the ER for back pain. Thanks so much! I’ve been dealing with back and neck problems for 17 years and have done all kinds of therapy: Chiro, acupuncture, PT, dry needling, massage, yoga and Pilates. So much great info in one place here, putting together a lot of things I’ve learnt from different places and plenty of new things also.
Dear Andrew, thanks for all the work preparing these podcasts, so much studying behind! I would be very interested in a podcast about aspects related to pregnancy and post-pregnancy, and very particularly, about how scientific evidence supports or debunks all the beliefs around breastfeeding, vaginal delivery, mother's milk, etc. and their impact on the baby's development. Sorry for the long comment!
How fortuitous, I was just hospitalized due to bulging disc, waiting for inflammation to reduce and only lying down and walking slowly around the house currently, can't sit down. Will try these exercises slowly. Thank you for the effort of getting this information out. Appreciated
Hope your healing goes well fam. Stay consistent/make it a habit. I feel ya. That shit sucks. Check out Squat University too. He's got good videos on core stability.
Ty Andrew, this video comes like a blessing after i just got diagnosed with 3 injured discs at 33 years old. I'll surely implement something you raccomend without putting any pressure on the spine. Ty for all the videos, every day we can learn something new to improve this little time we have on our beutilful planet. Take care!
Another great stretch added to the repertoire. Find new stretches that focus areas that you have never stretched before is like finding gold. That toe pointing down stretch is soooo satisfying. Reminds me of the day I found a good sciatica stretch. The right stretch can be life changing.
Sometimes I just come here to "like" and boost these videos, even though they're not so relevant to me personally 😆. This entire account is just amazing with not only the content, but how it's presented & organized! Love it, never stop 🤍
Thank you so much! That neck isometric is gold. And a resounding yes to episodes exploring neural longevity, the fascial system,, the posterior chain, and Pavel Tsatsouline!
My dad has a lot of back problems and this is just what he needed thank you so much. Aside for the expressed gratitude I would like to see a podcast focused on brainwaves, Jose Silva, Dr sandy rivers and the genius wave. Thank you for reading this comment and hope you have a great day.
This is excellent information. I’ve done the McGill big 3 for years as well as the cobra push up you mentioned. I’m sure McGill will talk about this when he is on the show but the cobra push-up mentioned in this episode gets referred to as the “McKenzie push-up” in the spine rehabilitation world. It’s a funny story how it came about. Back in 1956, a practitioner from New Zealand, named Robin McKenzie, had a patient come into his practice one day with back pain. Dr McKenzie was finishing with another patient but he told the guy with back pain to go into the other room and lay face down on the bed in there and wait for him. After about 5 minutes, Dr McKenzie went in to see the man and noticed the bed he asked him to lay on had been left with one of the ends raised (the head end), so the man had been laying face down in spinal extension for the time he was left alone. At the time, that position was considered “bad” for back pain so McKenzie was worried at first, but when the man stood up, he said he felt the best he had in weeks and it led to McKenzie pursuing research in this area and became famous for his work.
This was great information thank you. As a yoga teacher we teach these movements and more. Correct alignment and form is key for a healthy spine and life. All the best with those side planks 😊
Like everything in life, consistency. If you do your back/core exercises everyday, you’ll stay relatively pain free. I get lazy and stop when it feels good, then it “goes out” again. Great video!
Dr Huberman I love your work!! Thank you. For clarity and accuracy that I am sure you will appreciate - the discs aren't donut shaped. The spinal cord runs behind the disc and the vertebral body, rather than through. Thank you again for the amazing content you provide in such an amazing way.
I thank God for you, my life has been so blessed by you sharing the way that you do. Synchronicity with the perfect timing in everything, God bless you 🙏🔥🌞🫶❤️
Dr. Huberman, thanks for all your absolutely awesome work! I had a microdiscecotemy due to L4-L5 disc herniation that caused partial foot drop. I'd truly appreciate an episode on post-surgery back pain rehab+ nerve regeneration and recovery post injury. Second, a few weeks ago I was diagnosed with mild carpel tunnel syndrome & possible cabituary tunnel... would also appreciate an episode on treatment of such nerve damage conditions. Thanks a zillion 🙏🏻🙏🏻🙏🏻
All I can say is wow, couldn't believe this is going to work but i tried these protocols with a lot of pain in my spine and lower back from Squats, Snatches and Thrusters and I have to admit IT immediatly worked for myself, can't believe that it's that easy. Particuarly I did all these exercises in the protocols in the past but my Focus was completely wrong. Thanks Mr. Huberman 😄
If you do interview Stuart McGill, please ask him about the protocol for beginning to run again if you have disc issues. Can you run again? How can a return to running be best managed? Thank you!
Holy cow! I completely forgot about that AthleanX video! After 4 years of resistance training, I recently got back into baseball after having not played for 15 years and BOOM back and hip pain all over again. It was so infuriating because I worked so hard to strengthen by back/hip/core/legs. That video INSTANTLY gave me relief as now I know I have really weak glute medius.
I have a disease called MOG antibody disease and the reason I found out was because I went completely blind in both eyes for around 2 weeks. This episode was particularly interesting!
Hands down, best in class content, thank you! I think you should attribute the Cobra pose exercise to Robin A McKenzie. As I understand, he developed it in the late 1950s and in his book (Treat Your Own Back) there is pretty amazing story about how he discovered it by accident.
Dear Dr. Huberman, thank you for your incredible work! It would be great if you could cover the topic of blood pressure optimization/hypertension in one of your future episodes. I'm sure I'm not the only one with (slightly) elevated numbers. They're not easy for me to control, which in itself is a cause for concern and, in its turn, for a blood pressure increase. Moreover, there is so much information available, sometimes contradictory, on routines, supplements, and food, making it difficult to organize. Kind regards, Mischa
Thanks Dr. Huberman! Could you do a similar episode on neck pain? I can't find a pillow that keeps my neck in alignment at night and it is detrimentally affecting my sleep.
Andrew - really enjoyed this episode and can totally relate to the flare-up episodes that you have had and the relief that back extension (cobra) exercise provided - I too have a couple of bulging lumbar disks and for years now have relied on extension exercises for ongoing relief and avoid going under the knife. These exercises, along with other core strengthening work, has also allowed me to maintain my active lifestyle including play tennis at an intensity that I am used to. I do think that credit is due to Robin McKenzie for his work in making these exercises accessible globally ("McKenzie Method") and authoring numerous books explaining the anatomy of back pain (pretty much how you broke it down at the start of this episode) and then explaining when to focus on extension vs flexion. He also discusses exercises for Cervical pain cause by bulging disks that I have benefitted from in the past. I also appreciate you discussing Dr. McGill's big 3 and I look forward to incorporating those in my routine.
Thank you so much for providing all of this free, helpful and eye opening content! I've been struggling with lower back pain and herniated discs because of my profession as a guitarist for a long time even though I also work out a lot. I only very recently learned about how even the way you move your feet when you're walking and how mobile your toes are in general can have a strong influence on your spine so I was very pleased to hear that again from you! I'm only half an hour into this episode but felt the need to thank you for this and the many others you've done so far!
The McGill big 3 exercises saves my life. I had an L4-L5-S1 hernia, that was causing so unbearable pain that I couldn’t stand on my feet. I couldn’t sit, couldn’t walk either. No doctors, no physiotherapists were able to help. Actually they gave me misleading information and treatments. Until I found the big 3. 🙏🏻
I see 30-40 beautiful humans aged 50-80 each week in small group yoga or private yoga therapy. Spinal strengthening is #1 - and education is a big piece of that. You are signing my tune with this podcast and I appreciate picking up some additional movements. A few thoughts to share back with you... 1 - There's a great medical doctor named Dr. Loren Fishman who uses MRI and Dexa to study the impact of very specific yoga practices on scoliosis, low back pain and osteoporosis. Interesting to note that in a 40 hour CEU with him, we learn about 7 different root causes of back pain, including WHY those discs are bulging in one direction or another, and yoga poses to avoid as well as incorporate. 2 - Side plank is THE pose. We do it every class I teach for holds of 5-6 breath cycles. In my population, it's really important to bring awareness to the use of the muscles in the armpits to stabilize the shoulder joint in this pose. Also, forearm side plank is even better for the lumber region - try it! More challenging. 3 - My tradition of yoga, Universal Yoga, incorporates side plank and handstand throughout the classes. Handstand is a great alternative to dead hanging. Also, downward dog with the right intention and proper alignment is also a great way to strengthen upper back and spine. 4 - I often help clients translate PT based protocols to yoga practices. Yoga add the elements of focus, mindfulness and self-awareness. We do this by using the breath as the measurement. It turns all of these movements into a mindful, moving meditation which is so much pleasurable and calming. 5 - Finally, one other quick note, in bird dog pose, I LOVE the idea of the fist of the lifted arm. That is so smart. Here's a tip from me to you - it's really hard for people to not rotate the hip up and go into extension instead of the intercostal strengthening that you are targeting. I've had success with starting with the back toes tucked under the foot (nice toe stretch too!) and then cueing to "Squeeze your glut and let the glut pull the leg off the ground.". When they think about their glut, they are less likely to rotate. After that, I also suggest taking that free arm to the sacrum to make sure it feels flat. That seems to also help with the spatial awareness! Keep it coming Andrew! I appreciate you!
Crazy how this just dropped, when I was 20 I had a horrible ruptured disk at my l4 l5, it was as bad as one gets and luckily I found and had a great neurosurgeon. But I have had residual post surgery pains from it for 15 years now. I know this video will have some tips for me
This episode of the Huberman Lab podcast out now is about building a strong, stable and pain-proof back.
Two points worth noting:
1) For those interested in other (compatible) back pain models, please note: I mention the biopsychosocial model in the current episode on back and it was covered in depth on the Huberman Lab podcast by Dr Sean Mackey MD PhD of Stanford Med here:
hubermanlab.com/episode/dr-sea…
(This is also linked in the show note caption for this current episode on back stability, strength and pain-proofing).
2) A few people have noted that my description/analogy of the disc-relative to spinal cord anatomy/trajectory didn’t capture the cord-relative-to-disc trajectory accurately. Thank you. While this doesn’t change the protocol takeaways in any way whatsoever, I am in the process of re-recording those segments to correct in the audio versions of this episode on Spotify and Apple etc. Alas, You Tube does not allow us to replace/insert specific segments so please know that the spinal cord does not project through the discs themselves and runs through the vertebrae more offset from the center than the “doughnut” analogy I used implies. This is a good diagram from Boston Medical Center: bmc.org/herniated-disc
Thanks for addressing this. I reaaaaaaally hope these back experts interviews will not be you just nodding to the experts. There is so many contradictory information about back pain... flex the spine or not ? strengthening good or not ? Stretching the hamstrings or not ? McGill says NO to each of these, but so many other influencers and experts say YES to these questions
@@Alex-tg2uj The problem is, the information provided in this episode is outdated and not reflective of what the modern research shows. Andrew tries to defend this episode by stating they have an entire episode on the biopsychosocial model, but why would you spend two hours on an episode that goes directly against modern consensus on lbp?? This episode is the equivalent of someone explaining the earth being round for then to spend another two hours on explaining it being flat?
In terms of hanging for traction great suggestion, I really like this for my back patients that can tolerate it. However, instead of walking around after or in between trials I suggest lying down for at least 30 seconds as a sort of a “dead zone” which will allow all the musculature and soft tissues to relax
There’s nothing in the body called back, it’s called a spine
@@maxgokhfeld4395relax? They weren’t all that active during passive traction. From what are they ‘relaxing?’
For all the drawbacks of living in this time, I will never stop being grateful for the ability to learn so many things from those with actual knowledge.
YOU'RE WELCOME. ...FLAT EARTH.
💯
agree. the access we have to actually backed scientific data in this time is a blessing.
Hm, it's interesting 😉
Amen.
Back Pain Tools
McGill Big 3: 6 sets of 10 sec holds each side
- Curl-up
- Side plank
- Bird dog
Hanging: 2 min x day
Cobra Push-ups: 3 x 20 x day
Psoas Stretch: 3 x 10 sec
Medial Glute Flossing: 10 reps, hold last rep 10 secs
Toe Down Hip Swings (slide hips): 10 reps
Toe Up Hip Swings (rotate hips): 10 reps
Neck Strengthening: 3 x 3 10 sec holds
Stagger stance (anti-rotational) for resistance training (ex. curls, OH triceps extensions)
Instructions unclear.
I got the bird dog, but he just sleeps all day. How is this supposed to help my back?
The hanging part i get, but what do i do with the dog before i go?
Are these the exercises covered in this podcast?
I don't understand what you mean by 10 second holds for descending reps. You can't descend reps on holds right? Do you mean like hold for 50 sec, 40 sec, 30 sec etc
@@locopollo4994 No, chayblay wrote "descending sets." Sets are made up of reps. In this case, the first set is 5 reps, the second set is 4 reps, the third set is 3 reps, the fourth set is 2 reps, the fifth set is 1 rep. Each rep is a 10 second hold.
Can you include the time stamps for the exercises?
This is going to be a must watch for everybody on the planet. I’m a retired nurse. Neck pain and chronic migraines are the only reason I’m retired. Thanks so much for the important information.
Im a CT Tech and happy to be on the technology backend of radiology now & not having to put my back and joints at risk helping move deadweight patients around anymore
@@ayydrizzle I always envied you guys. It was awful when I was nursing on the floor. I helped develop a Transfer and Lift policy and protocol with PT that incorporated ceiling lifts, etc. but it’s still such a big job. You’ve still got to get the “dead-weight” patient into the sling. And people aren’t getting any smaller. I know it’s part of the job and I signed up for that but proper staffing and support from administration is needed to prevent injury. It’s completely unfair what’s going on here in Canada. Nurses are leaving by the droves.
This is one of the reasons I'm in NICU. I mean... mostly for the babies... but as I male nurse, I'm always... ALWAYS asked to help with the heavy patients. My heaviest patients now are 10lbs
@@EdwardsNH -Bless you! We need great nurses like you in there. I tried a short stint in NICU when I did my Gyne, L&D rotation but I cried too much when I got home. Lol. Too many social issues as well. 🙏🏼
It’s outdated nonsense
Having visual diagrams or quick tutorial inserted of you showing how to perform - after talking about various stretches/exercises would be super helpful to visualize
I had a pretty bad motorcycle accident about 6 months ago and it left me with 2 herniated discs in my thoracic spine and neck. After months of doctors, MRIs, and injections. No one was able to explain the dynamics of the spine in as much detail as this. I’ve been practicing some of the exercises for a few weeks and have found a lot of relief. Thank you for everything that you do ❤
This was one of my favorite podcasts to date. As a Pilates teacher, Movement and Breathwork Facilitator, your work and information has been priceless to myself and my clients over the years. This podcast reinforced my knowledge and belief in the human body and why I chose to do what I do for a living!
Everyday I work with people trying to work their way out of pain without the use of pain meds. Discovering how powerful their own bodies (and minds) are in that process is a major step towards healing and I see it every, single, day.
Your work has a place in my studio, thank you thank you thank you!
About 7 months ago I injured my back deadlifting. For 7 months I was walking around with back pain and leg pain from what I now know to be a bulging disk. 3 days after watching this video and following the protocols it has almost completely disappeared and I feel 99% better. Thanks for the help!
you probably should have spoken to a physical therapist during that time and would have felt better sooner. regardless, a disc herniation generally resolves within a 3-12 months time frame with or without treatment
I hurt my back deadlifting 3 months ago and its still lingering, what helped you most?
@@TownHallwithHall mckenzie stretchers and McGill big three
@@TownHallwithHallare you avoiding exercise? Here’s your big 3. Don’t avoid exercise, Gradual increases with recovery, and programme should flexibly account for lots of muscles/ planes of movement. There is no big 3.
We should greatly appreciate that one of the top scientist in their respective field is willing to share understanding, experience and make it accesible for laypeople.
My opinion is that for all the ails of our time, this is one of the things that we should be grateful for.
@@stacer1962 wow! internet tough guy self declared expert with - no apparent credentials? Nope, don't bother. You blew it, whoever you might be. Real experts worth listening to don't take grade school cheapshots.
Maybe I was just in a particular kind of mood, but I found Huberman's cleanly, judicious, rigorous benevolence as he summarized and condensed all this information with complete sanity and good faith to be highly relaxing and even moving. I fell asleep to it listening to it the second time and it made me happy. This man is lovely.
Dr huberman please do one for shoulder injuries and shoulder health too.
Yes please do.
My torn labrum agrees
It's a MUST
Yes please!
Yes please
As someone who frequently struggles with back pain, I really appreciate this. Thank you.
Please go and talk to a medical doctor
Thank you! Fortunately I don’t currently suffer from any back pain but my husband does so I’m sharing the highlights with him.
I’m convinced that having a strong yoga practice for over 20 years is one of the reasons I have a healthy back and spine ❤️💛💚🙏🏼🧘🏻♀️
Such an important topic! A couple years ago, I had truly debilitating lower back pain with sciatica extending down my whole left leg. I was not even comfortable lying down, but sitting and walking were excruciating. I could barely work or take care of any day to day tasks. I’m very fortunate that I have never struggled with depression previously, but I felt so dark and hopeless during that time. The mental struggle was almost as bad as the physical
Problem solved, if so how so?
That's so relatable, what did you do in order to get better?
The timing of these videos is always on point💯
Hell yeah bro. My back pain is killing me from last few days and now a new huberman
There is no hole through the center of the discs that the spinal cord travels through as Huberman keeps saying. The center of the disc is the nucleus pulposus, a jelly like substance that provides the cushion between the vertebrae. The vertebral bodies of the vertebrae don’t have a hole in center either, it is solid bone. The spinal cord travels down the spinal canal, which does not travel through the center of the vertebral body or vertebral discs. I hope Huberman realizes this and corrects his explanation of the spinal cord in the first 20mins of this video.
It's impossible to correct video on RUclips after publishing
Maybe you should start the T Norman Protocols podcast 🤷
Great point
I have pain under my right shoulder blade. I tried the neck strengthening exercise and it was almost instantaneous relief. Thank you!
Dear Dr.Huberman, I appreciate so much everything you do. You can’t imagine how much of an impact it has on my life. Please make a podcast on ALLERGIES🙏🏻
Much wanted
This is going to be one of the most watches episodes💪🏽🧠💜
I changed my whole workout routine to be more functional rather than being ripped
I have had low back pain for a long time but have learned what to do and what not to do. I haven't listened yet but will leave this comment: The best thing that has helped me is to walk everyday and avoid lifting heavy things without bracing.
I've worked with a lot of people in yoga therapy with low back pain and the suggestions in this Podcast are SPOT ON. I have seen so many people get relief from chronic low back pain! Definitely watch this and try these things a couple of times per week. Always remember, when dealing with the low back... less is more so start slow and gentle, paying attention to how you feel each step of the way. After 3-4 weeks of slow gentle movement, the movements will become smoother, easier and more enjoyable. You can continue to build up as you feel stronger and more stable. Good luck!
ive been having lower back pains ever since i entered high school, due to the sedentary lifestyle + the excess fat i have, never really got fixed no matter how many sleeping positions i tried, thank you dr huberman for dropping this at such a relevant time
Sedentery lifestyle isnt the issue. You need very little excercise daily to maintain proper muscle tension. Whats issue is improper posture throughout the day both sitting and standing, this then creates muscle imbalances that then distort proper spine alignment.
This podcast has totally changed my life for the better. I started following it about one and half year ago, while still recovering from a complicated c-section, breastfeeding and having an immense brain fog and lack of energy. In less than a month, after listening to a few amazing episodes I started feeling a lot better. I included in my daily/weekly rituals intermittent fasting (12 hrs, nothing extreme), cardio for the hippocampus, breathing exercises, cold exposure, and hypnosis. I also hydrate correctly and eat plenty of probiotic food. Still working on a better diet :) I tried now the exercises for backache and they seem to work better than whatever stretches I did before. I can't thank you enough, Mr Andrew Huberman! I can now enjoy my life, my work and, most importantly, my child.
There's only a few things that change one's life, this is one of them, my back has never been stronger. Thank you Dr. Huberman & McGill.
This came out when a family member had to go to the ER for bad disc herniations. We have since heard many stories of people we know that also slipped their discs. It's so debilitating, and semi-permanent. This is helpful. Thank you
My notes
CURL UP
3-5 sets (10 sec x5) (10 sec x4) (10 sec x3)…
Things to remember
* Exhale as you contract
* Lead with chest.
Things to avoid
* Don’t make it a sit up
SIDE PLANK
10 sec holds x3. (Latter 5,5,4,3,2)
Things to remember
* Spine straight/ stiff core
* Knees slightly bent
* Fists push the floor away from you
* Top foot slightly in front of bottom foot
* Rotate top shoulder to the floor for more resistance
Things to avoid
* Don’t let hips sag (strong core, straight spine)
BIRD DOG
3-5 sets (10 sec x5) (10 sec x4) (10 sec x3)…
Things to remember
* Make a fist
* Fist and knees push down the floor
* Draw boxes for more resistance
Things to avoid
* Don’t arch back
* Don’t reach too long with arms
* Don’t raise leg too high
RESISTANCE TRAINING
* GHR
* Nordic curls
* Stager feet when doing certain resistance training, little bend in the knees, belly button still facing forward.
STRENGTHEN FRONT OF THE NECK
* Fist under chin, tongue on roof of mouth, move the chin down against the reactance of fists 10 sec x2-5
FEET
* Wear wide toe box shoes is available to keep toes spread out
* Strengthening toes, moving toes independently
* Strengthening feet
* Soles to support an arch
* Being mindful of how you are standing
BREATHING
* Relaxed belly breathing when at rest
* Nasal breathing
METHODS TO RELIEVE PAIN
PUSH UP COBRA/ UPWARD DOG
8-10 reps hold the last rep as long at possible with good form
Things to remember
* Hips in contact with the floor, toes pointed back, legs straight (slightly pushing up and back with upper body)
Things to avoid
* Avoid twisting
* Don’t reach too high with upper body to the point you feel a pinch in your lower back
HANGING FROM A BAR
* Hang with toe support from the floor
MENTAL AWARENESS
* When going about every day life, Mentality develop awareness of your movement patterns
* Feet positioning when standing
* Walking and standing (leaning on one side more than the other..)
* Breathing
* Shoulder positioning
* Neck and chin positionning when on the phone
* How you sit while driving
* How long you spend sitting
* Noticing patterns of unhealthy postures
Doctor, I’ve been farming since 1893 and this video really helped me get a deeper understanding of how to control, sustain, and mitigate back pain. Thank you. I will now be having my 8 year old son do all my work for me
1893????? Good luck with that 😂😂back pain
Where did you park your time machine?
@@notmyrealnamebecausesomeon5902 lol
🤣🤣🤣
😂😂
I suffered from lower back pain for 8 years and then I accidentally got into yoga and barre. After 3 months of consistent, almost daily exercise my back pain was gone! Bird dog is my favorite!!
Never learned so much in school like by watching these knowledgeable podcasts and these have changed my life keep doing the good work doc first saw you in Joe Rogan podcast and have been a great fan since....
He helped me with migraines. Since then I always watch his videos
Stuart McGill literally saved my back!!! Tremendous disc pain, crawling for weeks..Will be amazing to have him on! Words can not express how grateful we are for all you do Dr Andrew Huberman!❤🙏 God Bless! Huge fan from London/UK
As a young guy I have already started preparing against these kinds of problems but I'm looking forward to watching this comprehensive compilation of scientific tools against it. I love that for whatever problem people have it's only a question of time until you can find a solution on the Huberman Lab Podcast. It's like a growing libary on how to maximise ones human existance.
This podcast has improved my quality of life in just a few months. I’m so happy I found this.
No wonder he has so many girlfriends, he has no back pain!!
@@BlairDeurucki 🤭🤭🤭🫣😉
This has been so timely, with a diagnosis confirming at least 2 herniated discs, and one impinging near a nerve… watching with interest as we speak and dedicated to taking control over my back pain and getting as close as I can to 100%
I was recently diagnosed with spondylolisthesis. Thank you for always presenting ideas and information in a digestible way. I take what resonates and leave the rest.
You're appreciated.
I've also found the cobra-type pushup to be very useful for pain relief and I use it regularly as preventive maintenance. I learned it as the "press up" from Robin McKenzie's book "Treat Your Own Back".
Thank you so much for this episode. At 30, 3 years ago, I had severe pain and resulting numbness in my whole leg down to my foot. I didn't know the term sciatica, but now I do! I had some really incompetent doctors, checking my bloodwork and looking for thrombosis, and telling me they didn't know what caused it... a PT finally did, after weeks on crutches for me. Herniated discs. Your exercises are gold, thank you!
Haven't watched till now. 100% keep your back strong aannd your entire core. Glutes,hips, abs and entire posterior chain. Been living it since i was a child. Thank you for this one. So important for 💯 of people! ❤ Old, beat-up to the max. Dead lifting, squatting no problem. I feel my abs engaging every lift i do. Remember, im old as F and broken. Just know what to do. Complex sculliosis and athlete all my life. Things can be improved always
This is absolutely needed for preventing injury; would love to see a protocol for knees too 😊
Thank you, this show came to me at exactly the right time. I have been struggling with my lower back for most of my life and at the moment I am receiving treatment from a chiro. I will incorporate all of these tips going forward.
This episode hits different as I got caught in back > neck > back > neck pain cycle over the past 2-3 months... Thanks, Andrew!
As someone who just spent the beginning of 2024 in severe pain from a herniated disc I am so grateful for this video. Had a microdiscectomy three weeks ago and never want to be in that situation again.
I feel so sorry for you. I have a prolapsed disc and that’s painful enough!
@@annephillips1870yeah 30% of 20 year olds have disc bulges, up to 60% of 50 year olds. 🤷🏻
Was your surgery successful? I had microdiscectomy 10 weeks ago but still have painful sciatica.
I had a microdiscectomy 4 years ago at 25 and am basically fully recovered. Hope you feel better soon!
@@danwaller3007 It was successful. I still have some residual pain and my surgeon said it could last for months based on how much inflammation and pressure was around my spinal nerve. I hope your pain goes away soon!
I wish I could get all that information 20 years ago. Thank you for giving a chance for all the people around the world be healthier and happier
I am a cleaner and realised through this video that I use my right side the most while working. Which left my left side in pain. Thank you for this video! Gonna work on my left side now!
In a time when people don't have the bandwidth beyond a 30 sec clip I truly appreciate the in depth video with all the science and background info and brief dumbing down and comparisons. Thank you for another great video sir.keep up your love of science the future needs great minds like yours.
I work in the warehouse industry. This, among many many of your other topics have helped me take care of myself, my workplace culture, and its people via safety teams and business proposals. It’s not always easy implementing, or working in the information you give to the relationship between ourselves and the work conditions and challenges we are presented with. I know I am but a drop in the bucket and I only have so much leverage. My hope is that there are both mass and variety of people out there that use the growth mindset, and utilize yourself and the resources and effort you give. I hope we all face our challenges and darn well figure out how to live better lives. Please if I could ask one favor, find your leverage and help as many people as you can. Share share share! Online, and in person, meetings, over the dinner table. I feel like Andrew is trying his best and he cares. Thank you for your work!
Like so many others, I occasionally suffer from intense back spasms. Thank you Dr. Huberman for another helpful lecture
I'm a hairstylist, and my lower back is always sore. I wrote down the exercises, and I'm excited to try them!
You're amazing
I listen to your podcast all the way almost all of them. Sometimes I felt like you made me a street smart only from listening your podcasts. Really appreciated all your efforts.
I love the psoas stretch that you described in this episode! I’ll incorporate it into my stretching routine starting today. 👍🙏
Awesome, I am struggling from back pain on/off from 18 months, this podcast helped me, once I get complete relief I will comment again
Extremely helpful. Starting with a correct medical diagnosis, as you suggested, is wise. Third orthopedic diagnosed me with Bertolotti's Syndrome - age 63. Doctors and PT's don't seem aware of this condition, although vertebral transverse processes are fairy common and mean, for me, that arching backwards and twisting of the lower back should be limited. Thanks so much for striving to help people be well. Your podcasts are a Godsend.
Thank you for taking the time to speak about this. Very much looking forward to your discussion with Dr McGill 🙂
You're a blessing to someone who has specific health struggle. I don't have a back problem but your other protocols and contents i came across with made my life easier☺️
My back went out yesterday , the same way you described yours. In conjunction with your protocols, I used my PEMF device, and I am 85 percent pain-free
today
I love this video because it's refreshing to hear someone recognize that treatment isn't one-size-fits-all. It might involve exercises, injections, surgery, or a combination to restore quality of life. Great video.
LET THIS NOT BE MISTAKEN EVERY SINGLE EPISODE IS PERFORMANCE TY PROFESSOR HUBERMAN❤❤❤❤
So having cerebral palsy Stretching and things of that nature have never been easy but in the past year or so I was having a hard time with balance more than normal and other issues so I started seeing a chiropractor. I have stenosis, scoliosis, arthritis, but then recently I started seeing a different chiropractor for stem wave therapy and I noticed that as we progress with the treatment us and started doing my feet and my knees, my toes are spreading easier. So much of what you talk about is interesting to me and relevant to my health journey.
Wow! You keep beating yourself in releasing even better / more practical protocols ❤
This is going to help so much. Maybe even with the neck pain that wakes me up. Thank you so much 🙏💛✨💛
Thank you Andrew! As I listened to the podcast I did the Big 3, bar hang, and psoas stretch. My back feels great! Thanks a ton.
Thank you Andrew. I spent a lot of time damaging my back with football and rugby. This lesson has helped significantly.
Great video with lots of useful relevant information for back pain sufferers.
It's made me reflect on how a lot of the yoga moves I've been doing for many years might actually be exacerbating my back pain.
At the end you talked about being aware throughout the day of the small things we do that will affect our back pain. I have obsessed over this and make adjustments as necessary but one thing I want to know is how to sleep in a position that will support me in the best way. I am a side sleeper and have tried the pillow between the knees, pillow behind the back, have a great mattress, but wake up with a stiff lower back that creates problems for me through the day. Maybe one of your future guests you mentioned could answer this. Thank you for your dedication to helping us all on so many amazing topics! 🙏🏻
This might be my favorite episode so far, so much useful information for all humans! This one of all videos would probably make the biggest difference in alleviating human suffering, especially if you consider how often people go to the ER for back pain. Thanks so much! I’ve been dealing with back and neck problems for 17 years and have done all kinds of therapy: Chiro, acupuncture, PT, dry needling, massage, yoga and Pilates.
So much great info in one place here, putting together a lot of things I’ve learnt from different places and plenty of new things also.
Dear Andrew, thanks for all the work preparing these podcasts, so much studying behind!
I would be very interested in a podcast about aspects related to pregnancy and post-pregnancy, and very particularly, about how scientific evidence supports or debunks all the beliefs around breastfeeding, vaginal delivery, mother's milk, etc. and their impact on the baby's development.
Sorry for the long comment!
This is candidate no.7 right here.
How fortuitous, I was just hospitalized due to bulging disc, waiting for inflammation to reduce and only lying down and walking slowly around the house currently, can't sit down. Will try these exercises slowly. Thank you for the effort of getting this information out. Appreciated
Hope your healing goes well fam. Stay consistent/make it a habit. I feel ya. That shit sucks. Check out Squat University too. He's got good videos on core stability.
And take it easy. I reinjured after a few months doing some yard work and lost so much progress.
Thank you sir for always helping us, providing all this for free and always knowing the real problems to talk about .
You're one of a kind.
Thank you so much, I'm dealing with back pain since school days 🙏🏻
Ty Andrew, this video comes like a blessing after i just got diagnosed with 3 injured discs at 33 years old. I'll surely implement something you raccomend without putting any pressure on the spine. Ty for all the videos, every day we can learn something new to improve this little time we have on our beutilful planet.
Take care!
Another great stretch added to the repertoire. Find new stretches that focus areas that you have never stretched before is like finding gold. That toe pointing down stretch is soooo satisfying. Reminds me of the day I found a good sciatica stretch. The right stretch can be life changing.
Where are the toe and foot exercises you mentioned? Can you do an episode on foot health, strength, and conditioning?
Legitimately life changing stuff. You should do one on knees at some point, maybe interview the knees over toes guy.
I haven’t watched yet but thank you already. So so grateful. I am struggling from back pain and I am hopeful about this episode. ❤
Thank you for your generosity, Dr Huberman. I would be particularly interested in an episode on skin health. Thank you once again!
Coming up.
Sometimes I just come here to "like" and boost these videos, even though they're not so relevant to me personally 😆. This entire account is just amazing with not only the content, but how it's presented & organized! Love it, never stop 🤍
Thank you so much! That neck isometric is gold. And a resounding yes to episodes exploring neural longevity, the fascial system,, the posterior chain, and Pavel Tsatsouline!
My dad has a lot of back problems and this is just what he needed thank you so much. Aside for the expressed gratitude I would like to see a podcast focused on brainwaves, Jose Silva, Dr sandy rivers and the genius wave. Thank you for reading this comment and hope you have a great day.
This is excellent information. I’ve done the McGill big 3 for years as well as the cobra push up you mentioned. I’m sure McGill will talk about this when he is on the show but the cobra push-up mentioned in this episode gets referred to as the “McKenzie push-up” in the spine rehabilitation world. It’s a funny story how it came about. Back in 1956, a practitioner from New Zealand, named Robin McKenzie, had a patient come into his practice one day with back pain. Dr McKenzie was finishing with another patient but he told the guy with back pain to go into the other room and lay face down on the bed in there and wait for him. After about 5 minutes, Dr McKenzie went in to see the man and noticed the bed he asked him to lay on had been left with one of the ends raised (the head end), so the man had been laying face down in spinal extension for the time he was left alone. At the time, that position was considered “bad” for back pain so McKenzie was worried at first, but when the man stood up, he said he felt the best he had in weeks and it led to McKenzie pursuing research in this area and became famous for his work.
This was great information thank you. As a yoga teacher we teach these movements and more. Correct alignment and form is key for a healthy spine and life.
All the best with those side planks 😊
Like everything in life, consistency. If you do your back/core exercises everyday, you’ll stay relatively pain free. I get lazy and stop when it feels good, then it “goes out” again. Great video!
Dr Huberman I love your work!! Thank you.
For clarity and accuracy that I am sure you will appreciate - the discs aren't donut shaped.
The spinal cord runs behind the disc and the vertebral body, rather than through.
Thank you again for the amazing content you provide in such an amazing way.
My favorite episodes is when Andrew is alone. I feel like in classroom 🙏
As I'm months into recovery from a herniated disk, this is exactly what I needed. Thanks Huberman 😊
I thank God for you, my life has been so blessed by you sharing the way that you do. Synchronicity with the perfect timing in everything, God bless you 🙏🔥🌞🫶❤️
I use the McGill Method along with cobra stretch, childs pose, and lunge stretch. That covers what most people need for a strong and healthy back.
Dr. Huberman, thanks for all your absolutely awesome work! I had a microdiscecotemy due to L4-L5 disc herniation that caused partial foot drop. I'd truly appreciate an episode on post-surgery back pain rehab+ nerve regeneration and recovery post injury.
Second, a few weeks ago I was diagnosed with mild carpel tunnel syndrome & possible cabituary tunnel... would also appreciate an episode on treatment of such nerve damage conditions.
Thanks a zillion 🙏🏻🙏🏻🙏🏻
All I can say is wow, couldn't believe this is going to work but i tried these protocols with a lot of pain in my spine and lower back from Squats, Snatches and Thrusters and I have to admit IT immediatly worked for myself, can't believe that it's that easy. Particuarly I did all these exercises in the protocols in the past but my Focus was completely wrong. Thanks Mr. Huberman 😄
If you do interview Stuart McGill, please ask him about the protocol for beginning to run again if you have disc issues. Can you run again? How can a return to running be best managed? Thank you!
Holy cow! I completely forgot about that AthleanX video! After 4 years of resistance training, I recently got back into baseball after having not played for 15 years and BOOM back and hip pain all over again.
It was so infuriating because I worked so hard to strengthen by back/hip/core/legs. That video INSTANTLY gave me relief as now I know I have really weak glute medius.
He has so many great tips!
I have a disease called MOG antibody disease and the reason I found out was because I went completely blind in both eyes for around 2 weeks. This episode was particularly interesting!
Hands down, best in class content, thank you!
I think you should attribute the Cobra pose exercise to Robin A McKenzie. As I understand, he developed it in the late 1950s and in his book (Treat Your Own Back) there is pretty amazing story about how he discovered it by accident.
You have no idea how much i needed this
Dear Dr. Huberman, thank you for your incredible work! It would be great if you could cover the topic of blood pressure optimization/hypertension in one of your future episodes. I'm sure I'm not the only one with (slightly) elevated numbers. They're not easy for me to control, which in itself is a cause for concern and, in its turn, for a blood pressure increase. Moreover, there is so much information available, sometimes contradictory, on routines, supplements, and food, making it difficult to organize. Kind regards, Mischa
Thanks Dr. Huberman! Could you do a similar episode on neck pain? I can't find a pillow that keeps my neck in alignment at night and it is detrimentally affecting my sleep.
Andrew - really enjoyed this episode and can totally relate to the flare-up episodes that you have had and the relief that back extension (cobra) exercise provided - I too have a couple of bulging lumbar disks and for years now have relied on extension exercises for ongoing relief and avoid going under the knife. These exercises, along with other core strengthening work, has also allowed me to maintain my active lifestyle including play tennis at an intensity that I am used to. I do think that credit is due to Robin McKenzie for his work in making these exercises accessible globally ("McKenzie Method") and authoring numerous books explaining the anatomy of back pain (pretty much how you broke it down at the start of this episode) and then explaining when to focus on extension vs flexion. He also discusses exercises for Cervical pain cause by bulging disks that I have benefitted from in the past. I also appreciate you discussing Dr. McGill's big 3 and I look forward to incorporating those in my routine.
Thank you so much for covering this topic. I was so glad to find that during my research after injuring my lower back, you had a video for back pain.
Thank you so much for providing all of this free, helpful and eye opening content! I've been struggling with lower back pain and herniated discs because of my profession as a guitarist for a long time even though I also work out a lot. I only very recently learned about how even the way you move your feet when you're walking and how mobile your toes are in general can have a strong influence on your spine so I was very pleased to hear that again from you! I'm only half an hour into this episode but felt the need to thank you for this and the many others you've done so far!
The McGill big 3 exercises saves my life. I had an L4-L5-S1 hernia, that was causing so unbearable pain that I couldn’t stand on my feet. I couldn’t sit, couldn’t walk either. No doctors, no physiotherapists were able to help. Actually they gave me misleading information and treatments. Until I found the big 3. 🙏🏻
I see 30-40 beautiful humans aged 50-80 each week in small group yoga or private yoga therapy. Spinal strengthening is #1 - and education is a big piece of that. You are signing my tune with this podcast and I appreciate picking up some additional movements. A few thoughts to share back with you... 1 - There's a great medical doctor named Dr. Loren Fishman who uses MRI and Dexa to study the impact of very specific yoga practices on scoliosis, low back pain and osteoporosis. Interesting to note that in a 40 hour CEU with him, we learn about 7 different root causes of back pain, including WHY those discs are bulging in one direction or another, and yoga poses to avoid as well as incorporate. 2 - Side plank is THE pose. We do it every class I teach for holds of 5-6 breath cycles. In my population, it's really important to bring awareness to the use of the muscles in the armpits to stabilize the shoulder joint in this pose. Also, forearm side plank is even better for the lumber region - try it! More challenging. 3 - My tradition of yoga, Universal Yoga, incorporates side plank and handstand throughout the classes. Handstand is a great alternative to dead hanging. Also, downward dog with the right intention and proper alignment is also a great way to strengthen upper back and spine. 4 - I often help clients translate PT based protocols to yoga practices. Yoga add the elements of focus, mindfulness and self-awareness. We do this by using the breath as the measurement. It turns all of these movements into a mindful, moving meditation which is so much pleasurable and calming. 5 - Finally, one other quick note, in bird dog pose, I LOVE the idea of the fist of the lifted arm. That is so smart. Here's a tip from me to you - it's really hard for people to not rotate the hip up and go into extension instead of the intercostal strengthening that you are targeting. I've had success with starting with the back toes tucked under the foot (nice toe stretch too!) and then cueing to "Squeeze your glut and let the glut pull the leg off the ground.". When they think about their glut, they are less likely to rotate. After that, I also suggest taking that free arm to the sacrum to make sure it feels flat. That seems to also help with the spatial awareness! Keep it coming Andrew! I appreciate you!
Crazy how this just dropped, when I was 20 I had a horrible ruptured disk at my l4 l5, it was as bad as one gets and luckily I found and had a great neurosurgeon. But I have had residual post surgery pains from it for 15 years now. I know this video will have some tips for me