Strengthen & Pain-Proof Your Back: The McGill Method | Dr. Andrew Huberman
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- Опубліковано 29 тра 2024
- This is a practical guide that complements the solo episode of the Huberman Lab podcast on strengthening and pain-proofing your back. It demonstrates the McGill's Big 3 exercises, developed by Dr. Stuart McGill, a psoas stretch, and a cobra-like pushup to alleviate back pain and strengthen the back effectively. Variations of these exercises are shown to accommodate different fitness levels and anatomical considerations. Additionally, further resources are discussed for those seeking to understand the science behind these exercises and improve their back health.
Watch the full episode: • Protocols to Strengthe...
Show notes: www.hubermanlab.com/episode/p...
Timestamps
00:00 Introduction to Back Strengthening & Pain Proofing
01:34 McGill's Big 3 Exercises
11:00 Psoas Stretch
14:15 Cobra Pushup
17:47 Conclusion & Additional Resources
Additional Resources
The McGill Big 3: bit.ly/4aTNNoS
Squat University Core Exercises: • The 3 Best Core Exerci...
AthleanX medial glute exercises to relieve lower back pain: • How to Fix “Low Back” ...
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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. - Наука та технологія
Huberman is the only guy who does an exercise video in a button up shirt, and jeans with a belt on. Truly built different.
Hahah indeed
😂
nah theres many physiotherapists that have videos like this in the same outfit.
@@myohmy-fb9ns bob and brad..the two most famous..physical therapists..on the internet
He has a lot of Tattoos
Thank you for the mention Andrew! It was an honor working with you through your disc injury. All that was needed was a proper assessment, and the right prescription! Keep working hard and helping so many people!
Wow 😲 so cool y’all commented!
“Thank you for ignoring the color of the carpet”! 😅😂 With all due respect, I love you Huberman! You have change my life! Gratitude is all I have for you!
13:15 Psoas Stretch - As a PT, I always encourage patients to also contract the antagonists muscles to safely facilitate a better stretch, in this case engagement of the gluteals and deep abdominal muscles will help deepen the stretch.
Thank you for the explanation!
appreciate it, thanks
I had a failed back surgery about four years ago and the way my doctors and surgeon were talking about it made me feel like I was being put on a conveyor belt of constant treatments and more surgery attempts. McGill's book "Back Mechanic" saved me and kept me from going down that path.
I have an unknown back pain could this episode(the main episode) help me ?
@@mrseyed8597 Without knowing what is causing the pain, I would have no idea what would help and what would hurt it worse. I strongly recommend Stuart McGill's book 'Back Mechanic' as it will help you identify the pain triggers.
@@mrseyed8597depend if you have something that need checking with a doctor.
Same for me. Bottom line, keep moving and lift weights. And by that I mean very very light weights and strengthen. Don’t be Superman. When I get lazy or I’m sick and I stop moving, back pain comes back. Also, don’t be a fat piece of shit. Lose weight. Lose weight slowly over 2 years. Not in a week. No quick fix. Enjoy the process. Enjoy losing, embrace the suck.
@@JimmyMook you had surgery?
Love how dedicated he is to provide information accurately.
It is remarkable. Almost as soon as I question what he means when he says something, he clarifies it for me.
Lol, should we really be taking advice from someone who is 48 but looks 58??🤔😅
O goood
I had sciatica in 2020. Been doing these exercises for 5 years. Pain free now
how long did you do the exercises after you got pain free?
That's not really prove that the exercises worked, since most back pain subsides or even disappears given enough time. I'm not saying not to do these or some sort of core strengthening exercises but these are not some magic antidote or cure against backpain. In fact McGill himself makes that pretty clear.
@@encianhoratiu5301 add the 90-90 switches and it will take days or weeks
This is the difference made when someone is truly experienced at teaching. Andrew huberman knows how to teach. A rare skill combined with deep knowledge of his subject area.
Agreed. I’ve read McGill’s book, watched countless
How to videos on the “Big Three” over the last decade and this is by far the best how/why to I’ve seen. And I really don’t give two craps about his personal life so haters can stfu
We are all doomed
I started the McGill big three a few months ago and I sleep pain free now. It has been a game changer! About five years ago I hurt my back when I almost fell playing tennis (I heard loud pop). After that I would wake up three or four times a night with back pain but that has ended :).
Thank goodness. Good to hear that! 😊
🙏🏻🙏🏻
Great to hear
I am in my mid twenties. I have been active in sports and working out since I was young. I had a really bad back injury a little over a year ago. Further medical visits showed arthritis in my s5. The ongoing pain has been debilitating and honestly devastating to my mental. I have done these stretches everyday this week at the gym. My back is feeling so much better. I am absolutely shocked. Thank you. Thank you. Thank you!
Stay with it. I had an injury at 25 (40 now) and I wish information like this was more widely available back then.
@@perfectifmelancholy Will do! I am so glad I happened to stumble onto this information. I hope you’re doing well!
Dr. Huberman thank you for all you do! The cobra exercise you did is actually called a press up and is part of the McKenzie method which is a system of diagnosis and treatment for back and neck problems and very helpful for disc issues in your entire spine. A McKenzie trained physical therapist is what I would recommend to all of you asking specific questions about your back problems. I have been practicing as a PT for 31 years and don’t know what I would do without it.
I love that he’s doing this in his work/casual clothes! Andrew is the man! Thanks for this!!
Thank you Andrew and the team. You are making us smarter and healthier with each episode.
I understand now why my journey following Yoga with Adriene has been so effective. All these poses are integrated into the workouts and have helped me tremendously as someone with EDS and chronic pain. If someone gets kind of bored doing single exercises I'd challenge them to try the UA-cam 30-days of Yoga with Adriene videos. Thank you for your resourceful videos! ❤
yes - she’s not a physio so far as i know but her sessions are reliably therapeutic.
My exp with the updog pushup - if you actively have lower back pain already (and the push up hurts), just lie on your stomach for 3-5 minutes first with your fist under your chin or up on your elbows, then do the push up motion after you feel your low back relax.
That’s me rn thanks
What's updog?
@@adnan7698 Not much, what's up with you?
You are my number one podcaster and I really happy to see your physical conditions and always admire people who are looking for equilibrium in mind and body. Thank you for all your incredible content.
i hope this marks the entry into exercise and other demonstrations from Huberman
I am so incredibly grateful for finding the huberman lab. Next to david deida he is one of my 2 big idols for how to live my best life ❤
Orthopedic physical therapist here! That exercise is most commonly referred to as a prone press up.
It is an exercise included in the McKenzie based treatment program for backs with an extension preference. This is only scratching the surface here! 👌 Would love to answer any PT questions Dr. Huberman
@nicholasbader9069 Don’t count on it. The man likes to be the center of attention.
When Huberman stands he looks like a freaking Viking
Wait til you see his Lift Run Shoot with Cam Hanes!
He IS a Viking!!
isn’t he?
He is a Viking! Have you seen his tattoos?
this is my first time seeing his whole body his a true viking man gad bless him❤
I had a herniated disc a year ago and thought my life was over, not being able to do the things I love to do. After chiro, physical therapy, and other methods, I found the McGill Big 3. I do them every single morning, never missing. I feel 90 percent normal
Just did this for the first time and can't say i've ever had anything help my backpain so rapidly just after doing it, especially the cobra push ups. Thanks so much for sharing this.
Stuart McGill is really a reference with his great book the Back Mecanic. He showed me the way to rebuild a a strong foundation for my back that is a game changer for health and performance.
Thanks for this refresher. Had back surgery 3 yrs ago and have been using the McGill three since. Have not had a back issue since
Thank you so much for this video! 🙏🙏 I love your channels and I'm very sorry, but I'm totally greatful for the shorter format. However much I enjoy watching your 2 hrs long podcasts, I just don't make enough time for watching all of them. With these up to 20 mins long guides I try to keep up & incorporate what seems most urgent into my everyday life. Sometimes it works, at other times I fail, bt I never give up. Thank you again for all your priceless work - you are the best!
Thank you, Andrew, you are truly the best at helping people to better themselves.
¡Hola Profe!Thank You for a tutorial."Лучше один раз увидеть,чем сто раз услышать!"Thank You for all Your hard work and care for all of us.
"Thank you for ignoring the color of the carpet," hahaha! Hadn't even noticed it until he mentioned it!
God bless you man....... very greatfull to found you on UA-cam ... amazing content ❤
McGill big 3 works. I use them every day now. Back pain is fading away every day.
Demonstrating these poses is super helpful! Thank you for a great episode and clip!
the timing of this video is just perfect, thank you Sir
Thank you for the visualization.
Thank you so much for this episode doc. I’ve had the worst lower back pain ever which made leg day a nightmare, and also made sitting and laying down extremely uncomfortable. I tried these stretches before my leg workout and that was the first time I’ve ever had a leg workout without back pain. And I also felt no pain after. My back has been pain free. And here I was thinking my lifting days were numbered. Thank you for all that you do Doc. Love all the way from Zimbabwe in Africa.
It would be amazing to see a similar video about strengthening the neck! Thank you for all you do.
Team Huberman! 🙏✝️🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴👍👏👏👏👏👏👏👏👏👏👏👏👏👏
This is exactly what I needed.
Thanks...
Thank you Dr. Huberman
Do these but also know that trauma and emotions are stored in the body. Most back pain starts with an injury but persists because of undigested emotion. I dealt with back pain for over 5 years and only when I addressed the emotional side of things did my paid go away. Hope this helps. Great book to read is Healing Back Pain, it talks all about this.
I noticed as an obese person, my body fat was supporting my skeleton in the upright position. As I am slimming down, I no longer have that support. These exercises will rebuild my muscle strength to support my skeleton in the absence of the fat 🤪👍🥳
So true! My core and back was so weak I would have to put my hands on my hips to support my back until it got stronger. Thank you, I never made the connection.
Great you do this. Much better than just to try to explain it without showing.
Just another life saving video
Awesome... Thanks Andrew, I will give this a shot. 👍
More of these videos, please! Thank you
Thank YOU so much 🙌
1:03 Dads be like: What’s updog?😏
He's schoolin you how to talk to the lululemon girls
Something else which might help people with L4 L5 disc herniation and suffering from sciatica as a result: roll up a hand towel (2 if you're bigger bodied) into a tight roll and place it under your back when sleeping (place where your belt would be). Use it when sleeping on your side or on your back. It helps to keep the spine in neutral position while you're sleeping. Learned that from a Brad & Bob (physiotherapists) vid. My sciatica pain disappeared overnight! In addition, make sure your pillow is not too high or too low; use folded up towels under your pillow can help get the level right for you, aiming to keep spine and head in neutral position. Stack the knees, the top one slightly behind the bottom knee (not in front as this would put your spine out of neutral and cause pressure in the lower back).
Great you do this. Much better than just trying to explain it without showing.
Absolutely!!
Many thanks; very needed instructions.
Thank you so much. These exercises incredibly useful. I will start as soon as I finished the video .
awesome ❤ keep doing what you do BEST...you are INCREDIBLE
Praise the LORD, for he is GOOD! I’ve been praying for answers to my debilitating back pain. I’m going to start doing these every day. I have a disc compression/bulge at L4/L5 that has completely stopped all physical and even daily activity for me due to the pain. This gives me hope! Thank you, Dr. Huberman!
As a licensed physical therapists assistant, this is one of the hidden gems! so effective!
Good thing, I wa already doing 2 of the 3 recommended back exercises. Bad thing, I was doing them poorly. Thanks for the tips!
These are great pain free excersises, I never realised I was so weak. Have broken my back twice so this was a very helpful episode.
Thank you so much, Dr. Huberman. Just love it. Cobra is the perfect name. Updog would be with the hips off the ground.
Very helpful & good to see that someone as fit as Andrew struggle, very reassuring
thankyou you so much. At 25 years of age few months ago my backpain started with footdrop L4-5 i was so worried if i could walk again or not. good thing now my neurological function is back. (had been working on strengthening my core everyday for a few months) till now with occasional visits in the night by the shooting pain. Will definitely include this in my routine Dr huberman.
I've watched many videos explaining bird-dogs, and this was the first time I ever did it right thanks to your emphasis on pushing down. Thank you Huberman!
Thank you for sharing this and demonstrating! Simple and I hope effective!
Great job on this, Dr. Huberman. As an orthopedic chiropractor, practicing for 40 years, the instructions you are giving, with caveats to work with a professional are spot on. One correction, if I may. The press up is similar to the cobra pose in yoga, but is not the same as updog. In updog, the hips and thighs come off the floor. In press up, aka cobra, the pelvis and legs are kept pressed against the floor. Again, thank you for bringing good information out of our offices to improve the health of all. 👏
Great explanation! Fortunately I don’t surfferfrom back pain, because I have always made these moves without knowing them, but know some people that really need to start doing these exercises. Thank you for the lesson!! You’re the best!
I'm looking forward to trying these exercises. I would add that one back exercise that is frequently overlooked is sitting up straight! I have been sitting on armless and backless office chairs, stools, or exercise balls for most of the last 30 years. That's basically 8 hours a day at work and I do it at home as well. I seldom experience lower back pain because my back is not "relaxing/compacting" my spine from leaning back (and inevitably down) into a chair back. I would offer that people don't need "back support" while sitting. They need to let their back learn to support itself. It will hurt from the effort the first week or two, but then your back will actually start to strengthen and adapt, often relieving a lot of the pain many people in "desk jobs" experience. And that workout also happens while you are doing other necessary things, so you don't have to add time in your day to exercise your back and torso.
Thanks for the video! The exercises are more understood when you see them live than only describing them.
Thanks so much for this demonstratin video!
So grateful for all the time and effort that it takes to put all of this valuable information together. Many thanks Andrew 💙
The McGill big three is a solid start but don’t get discouraged if it does not get rid of your pain. I started with the Big 3 but had to go a different direction with my ruptured L5-S1 disc along with degenerative discs above that site.
Wonderful Huberman, thank you 💖 *the position of the feet and thus the torso was more akin to warrior I than II though 🙏🏽😇 looking forward to your episode on the psoas and fascia!
oh no! great content! didn't expect the professor teaching us some moves. great!
Neither do I
Thanks for providing all these protocols in one place. Second time running through them just today…I can’t even believe how timely after my low back went out this morning. I have facet joint syndrome and today has been a wake up call to keep up with these movements on the regular. I feel so much better already.
As ever eternally grateful to you and for your content.
Thank you for these videos.
MG Big three and KOT guy changed my life. No joke. I’m bulletproof these days. Used to tweak my back 3-4 times a year.
Big respect to your brand uniformity, good sir.
Thank you so much🙏
Forever grateful to you big brother. Your my champion 🏆
Good Morning To You Too!
Love this new expanded content! 💪💪
Yeah This is a good starting point after injury. After that, begin to squat and deadlift. That took my backpain away within 3 weeks.
these helped thx! felt the warrior 2 stretch right away
Thank you so much!!!!
Classic exercises. Been around for decades - if not generations. Glad to see they've stood the test of time.
The push-up used to be called McKenzie Extension Exercises (there's several). The 'Bird Dogs' used to be accompanied by an alternative, supine set known as 'Dead Bug' exercises.
Still - all great stuff. Validating to see what we used clinically decades ago are still in service. Kudos, Dr. Huberman.
Thank you so much. ❤ I am doing it. I loved this video
Color of the Carpet!! interesting triggers! thank you Dr Huberman. When I listen to your PC's, or the PC's you are invited to, I sometimes think I would really love to see your development ( in all directions) and your new findings in 10 years.
Eliminated back pain I had for decades. Use the Back mechanic book and related video and/or for free use interviews McGill did with Jeremy Etheir on UA-cam. McGill did scientific research for decades and has worked with many different types of professional athletes.
My additions: after back exercises - walk. Do hangs which can also help shoulders. I believe Mackenzie recommended a variation of the Cobra but static.
I've also added clam shells and hip stretches
That’s a great video. I would add, if you have back pain, to do some side spinal movements and some figure 8s with the shoulders. Works wonders. Picking ropeflow has also helped a lot of people with back pain
This is VERY helpful, thank you. Content without gym machines is greatly appreciated.
Wait wait wait. Dr. Huberman has legs?!
Haha, in all seriousness though, this was a great supplement to the main video. Thank you so much.
Thanks, I find yoga really helpful
Further information can be found in McGills book Low Back Disorders.
Curl up:
Perfect.
Side Plank:
One trick McGill likes to do is cup the supporting arms shoulder with the hand of the other arm. This reduces the load of the side plank and supports the supporting arms shoulder.
Bird dog: extending leg below the hip prevents the excessive lumbar lordosis and hip hiking.
Thanks Andrew, great video.
Thank you, Doctor!
You are saving us ❤
Just started thinking to myself that I really need to focus on stretching. Perfect timing.
And who's going to look at the carpet when you're in the room 🤔😁
good one, as someone who's had back pain for the last year or so with the introduction of the stretches from Stuart about 2 months back (following a video by Jeremy Either) I've noticed considerable improvement and easing of my lower back tension and have had positive outcomes regarding mobility. Great things to add to your weekly routine if you're an active individual.
Tried these and they werk. 💕
As a yoga teacher really enjoying watching Dr H perform a modified Fish, Bird Dog and High Crescent Lunge poses. They all assist in strengthening the core but are primarily stabilization poses. Attend a class and you'll also get hip openers, backbends, forward folds and twists which are excellent for back pain and recovery when performed correctly.
Thanks so much - very helpful!
Thx!
Just a note that cobra/extension is contra indicated with spondylothesis.
Thank you