Protocols to Strengthen & Pain Proof Your Back
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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.
Resources
- The McGill Big 3
- Exercise (Toe Stab Hip Raises)
- Toe spreaders
- Squat University Core Exercises
- AthleanX medial glute exercises to relieve lower back pain
- Andrew Huberman demonstrates the McGill Big 3
Huberman Lab Episodes Mentioned
- Dr. Sean Mackey: Tools to Reduce & Manage Pain
- Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
- Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
People Mentioned
Sean Wheeler, MD
Stuart M. McGill, PhD
Kelly Starrett, DPT
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