Protocols to Strengthen & Pain Proof Your Back

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.
Thank you to our sponsors AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Timestamps (00:00:00) Back Health
(00:04:03) Sponsors: LMNT & Waking Up (00:07:57) Back Anatomy:
Spine, Vertebrae, Spinal Cord (00:12:07) Spinal Cord & Nerves;
Herniated Discs (00:19:50) Build Strong Pain-Free Back; Bulging
Discs (00:24:26) Back Pain & Professional Evaluation; Tool:
Spine Self-Assessment  (00:31:04) Sponsor: AG1 (00:36:29)
Tool: McGill Big 3 Exercises, Curl-Up (00:44:40) Tool: McGill Big 3
Exercises, Side Plank (00:53:13) Tool: McGill Big 3 Exercises, Bird
Dog; Back Pain (01:05:37) Tool: Back Pain & Oreo Analogy, Bar
Hang (01:10:34) Time & Back Pain; Tool: Reversing Disc
Herniation, Cobra Push-Ups  (01:21:28) Sciatica, Referred
Pain, Herniated Disc (01:24:21) Tool: Improve Spine Stability,
Strengthen Neck (01:29:23) Tools: Strengthen Feet, Toe Spreading
(01:34:35) Tools: Belly Breathing; Stagger Stance (01:42:03) Tools:
Relieve Low Back Pain, Medial Glute Activation; Rolled Towel
(01:50:59) Tool: Psoas Stretching (01:57:00) Tool: Back Awareness;
Strengthen & Pain-Proof Back (02:05:49) Zero-Cost Support,
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