Build a Strong, Pain-Proof Back | Dr. Stuart McGill

In this episode, my guest is Dr. Stuart McGill, Ph.D., a
distinguished professor emeritus of spine biomechanics at the
University of Waterloo and a world expert on spine anatomy and
physiology, back pain, and rehabilitation. We discuss the most
common sources of back pain, how back pain can be assessed
(including self-assessment techniques), and how to design a
personalized recovery plan to reduce back pain. We discuss how to
train for lifelong fitness, reduce injury risk, and protect your
back and joints based on your age and personal goals. We also
discuss how to prevent back pain, build core stability, and explain
how “McGill’s Big 3” exercises protect and strengthen the back. Dr.
McGill, who is exceptionally fit in his late 60s, describes his
low-time investment, personal training routine, and the specific
exercises he uses for mobility, strength, and cardiovascular
fitness. We also discuss controversial issues in the back pain and
rehabilitation field, including how pain originates, the
biopsychosocial model of pain, and treatments such as platelet-rich
plasma (PRP). This episode provides clear, actionable tools to
strengthen, prevent, and remedy back pain and injury so you can be
pain-free while enjoying sports, exercise, and daily activities at
any age. Access the full show notes for this episode at
hubermanlab.com. Watch the clip on back pain relief and spine
anatomy that accompanies this episode. Demonstration of The McGill
Method Thank you to our sponsors AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman BetterHelp:
https://betterhelp.com/huberman Waking Up:
https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman
Timestamps 00:00:00 Dr. Stuart McGill 00:02:33 Sponsors: Helix
Sleep, BetterHelp & Waking Up 00:06:23 What Causes Back Pain?;
Genetics, Dog Breed Analogy 00:12:55 Tool: Skeleton & Body
Type; Spine Flexibility & Discs 00:20:25 Flexibility &
Exercises; Discs & Collagen 00:25:43 Sponsor: AG1 00:27:32
Stress & Tipping Point; Athletic Tradeoffs, Triathletes
00:36:17 Back Pain, Goals & Training Program 00:45:57 Spine
Hygiene, Back Pain, Powerlifting 00:53:33 Genetics & Running
00:59:34 Sponsor: LMNT 01:00:46 Rehabilitation & Reducing
Volume; Injury 01:07:42 Tool: Training for Lifelong Fitness, Injury
& Joints 01:17:40 Pain Types, Biopsychosocial Model of Pain
01:26:15 Coaching, Explosivity & Endurance 01:32:43 Virtual
Surgery & Rest, Pain Recovery 01:41:25 Tool: McGill’s Big 3;
Building Back Strength & Stability 01:46:39 Inversion Tables
& Spine Deloading, Disc Bulge, Tool: Lumbar Support 01:51:09
Tool: Daily Walking; Sitting 01:55:33 Deadlift & Bone Density,
Glute-Ham Raise 02:06:20 Training & Age, Osteoporosis, Tool:
Deadlift Alternatives 02:16:47 Tools: Biblical Training Week; Spine
Stability & McGill’s Big 3; Shrinking & Age 02:24:16
Platelet-Rich Plasma (PRP); Disc Damage 02:27:56 Tools: Biblical
Training Week & Strength Exercises, Neck Strength 02:35:24
Tools: Sword Play, Distal Limb Loading, Training for Symmetry
02:42:38 Tools: Biblical Training Week, Mobility &
Cardiovascular Exercises, Athletic Panel 02:49:22 Zero-Cost
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