Protocols to Strengthen & Pain Proof Your Back

Andrew Huberman・2 minutes read

The Huberman Lab podcast discusses everyday science tools for a strong, pain-free back, looking at back anatomy and specific protocols from experts to build resilience and eliminate back pain by focusing on strengthening and stability exercises like the "Big Three" - curl-up, side plank, and bird dog. Understanding body types and spine thickness influences exercises needed, with tips on back pain relief, sciatica, foot and neck strengthening, and improving overall mobility through targeted exercises and awareness of movement patterns.

Insights

  • Back pain can significantly impact daily activities and emotional well-being, emphasizing the importance of strengthening and pain-proofing the back.
  • Different body types, such as endomorphic, ectomorphic, and myomorphic, require tailored approaches to building a strong spine due to variations in spine thickness and musculature needs.
  • Specific exercises like the "Big Three" protocols by Dr. Stuart McGill, including the curl-up, side plank, and bird dog, are crucial for spine health, pain relief, and strengthening the back.
  • Understanding the direction of disc herniation, utilizing appropriate exercises, and focusing on overall body stability from feet to shoulders are essential for back pain relief and prevention.

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Recent questions

  • How can I build a strong, pain-free back?

    Building a strong, pain-free back involves understanding the anatomy of the spine, incorporating specific exercises like the "big three" (curl-up, side plank, bird dog), and focusing on stability from feet to shoulders. Strengthening the core muscles, activating the glutes, and ensuring proper posture and movement patterns are essential for a healthy back. By following protocols designed by experts like Dr. Stuart McGill and incorporating exercises to strengthen different body types, individuals can reduce back pain, improve stability, and enhance mobility for daily activities.

  • What are the key exercises for back pain relief?

    Key exercises for back pain relief include the "big three" protocols recommended by experts like Dr. Stuart McGill. These exercises consist of the curl-up, side plank, and bird dog, targeting different muscle groups to strengthen the spine and prevent pain. By focusing on proper form, progression, and consistency in performing these exercises, individuals can alleviate back pain, improve stability, and build resilience in the back muscles.

  • How can I prevent and alleviate back pain?

    Preventing and alleviating back pain involves creating space for nerve roots, ensuring stability, and strengthening the back muscles. By incorporating exercises like the curl-up, side plank, and bird dog, individuals can improve spine health, reduce pain, and enhance overall back function. Understanding the importance of stability in different body parts, proper assessment by a back expert, and following specific protocols tailored to individual body types are crucial steps in preventing and alleviating back pain effectively.

  • What are the common mistakes to avoid during back exercises?

    Common mistakes to avoid during back exercises include leading with the chest instead of the chin, not maintaining proper form, and neglecting strong abdominal contractions. It is essential to focus on engaging the correct muscles, avoiding excessive twisting or arching, and following the recommended repetitions and sets for each exercise. By paying attention to form, progression, and technique, individuals can prevent injuries, maximize the benefits of back exercises, and reduce the risk of exacerbating back pain.

  • How can I improve overall spine stability and mobility?

    Improving overall spine stability and mobility involves strengthening muscles from the feet to the shoulders, activating distal neural pathways, and maintaining proper posture and movement patterns. By incorporating exercises that target different muscle groups, such as the "big three" protocols and specific movements to activate the glutes and core, individuals can enhance spine stability, prevent back pain, and improve mobility for daily activities. Developing awareness of movement patterns, breathing techniques, and posture adjustments are key factors in promoting a healthy, pain-free back.

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Summary

00:00

"Back Pain Relief: Science-Based Solutions"

  • The Huberman Lab podcast discusses science and science-based tools for everyday life, hosted by Andrew Huberman, a professor at Stanford School of Medicine.
  • Today's topic is building a strong, pain-free back, crucial for daily activities and emotional well-being.
  • Back pain can hinder daily tasks, even affecting emotional states, making activities distressing.
  • Pain management was previously discussed with Dr. Shawn Mackey, covering various treatments and the biopsychosocial model's impact on pain severity.
  • The discussion will focus on reducing and eliminating back pain, as well as pain-proofing and strengthening the back.
  • The episode will delve into back anatomy, neuromuscular components, spinal and disc structures, ensuring accessibility for all listeners.
  • Specific protocols from experts like Dr. Shawn Miller, Dr. Stuart McGill, and Dr. Kelly Starrett will be shared to strengthen and build resilience in the back.
  • The podcast aims to provide science-related information to the public, separate from Huberman's roles at Stanford, thanking sponsors like AeroPress and Juv

13:45

"Spinal Cord: Key to Back Health"

  • The spinal cord is a tube-like structure extending through the vertebrae to the pelvic region, protected by vertebrae and discs allowing movement.
  • Stiffness in the back and core is crucial for stability and dynamic movement, necessary for activities like throwing a ball or dancing.
  • Motor neurons in the ventral spinal cord control muscle movements consciously and unconsciously, with upper motor neurons in the brain directing deliberate movements.
  • Sensory inputs from skin and muscles to the dorsal spinal cord inform the brain about muscle stretch and prevent injury.
  • Nerve roots in the peripheral nervous system can be compressed by bulging discs, leading to back pain.
  • Building a strong, pain-free back involves creating space for nerve roots and ensuring stability to prevent compression.
  • Stability in the feet, toes, pelvis, neck, and core muscles contributes to a healthy spine and back function.
  • Proper assessment and diagnosis by a back expert are crucial for addressing back pain, as different causes require specific treatments.
  • Self-assessment can determine body type, influencing spine thickness and potential back issues.
  • Understanding the spinal cord's role in movement and nerve function is essential for implementing protocols to strengthen and protect the back effectively.

27:12

Understanding Spine Health for Different Body Types

  • Endomorphin type language used to describe people with more body fat
  • People tend to be ectomorphic or myomorphic, with different body types affecting spine thickness
  • Thicker-wristed individuals have thicker spinal segments and discs
  • People with thinner wrists have thinner vertebrae and discs
  • Different body types require different approaches to building a strong spine
  • Those with thick spinal segments may not need as much musculature around the spine
  • People with thinner spines may need more musculature to stabilize their spine
  • Thin-spine individuals may have more flexibility in twisting movements
  • Specific protocols are needed to strengthen and pain-proof different spine types
  • Dr. Stuart McGill's "Big Three" protocols are essential for spine health, including the curl-up exercise.

40:40

"Effective Back Strengthening Exercises for Pain Relief"

  • The exercise involves lifting the back, head, and chin while keeping the chin neutral and contracting the abdominal walls for 8 to 10 seconds.
  • Rest for 10 to 30 seconds between repetitions and aim for 3 to 5 sets, starting with 5 repetitions of 10-second contractions for the first set.
  • Progress by reducing repetitions in subsequent sets, focusing on brief, intense contractions to build neuromuscular connections.
  • Variations of the curl-up include elevating one leg or positioning elbows closer to the ceiling for added difficulty.
  • The curl-up can be done daily for optimal benefits, but even once or twice a week can strengthen the back and alleviate pain.
  • Common errors in the curl-up include leading with the chest, not the chin, and focusing on strong abdominal contractions.
  • The second exercise in the "big three" is the side plank, crucial for spine strengthening and back pain prevention.
  • Start with bent knees and a fist hand position, gradually progressing to straight legs and a staggered foot placement for stability.
  • Hold the side plank for 8 to 10 seconds, gradually increasing difficulty by rolling forward to engage rotational spine muscles.
  • Aim for 3 sets of 3 10-second holds on each side, focusing on maintaining a straight spine and avoiding hip sagging to prevent back pain.

53:16

"Stu Mill's Bird Dog Exercise Guide"

  • Stu Mill's "big three" consists of back strengthening and pain relief exercises, including the curl-up, side plank, and bird dog.
  • The bird dog exercise involves getting on all fours, extending one arm forward, and the opposite leg backward.
  • Emphasize keeping the extended hand in a fist to maintain neural contraction and stability.
  • Avoid arching the lower back by not raising the leg too high during the bird dog exercise.
  • Focus on creating a strong, stable reach and lift of the foot while pushing the ground away.
  • The bird dog exercise targets strengthening the spine by working one half of the musculature on either side.
  • Recommended repetitions for the bird dog exercise include 3 to 5 repetitions of 8 to 10-second holds for one set, with descending numbers for repeated sets.
  • After completing sets on one side, switch to the opposite side or alternate between sides.
  • Variations of the bird dog exercise can be done to increase difficulty, such as drawing boxes with the extended fist and foot.
  • Common mistakes to avoid during the bird dog exercise include raising the front fist or kicking too high, aiming for stiff, straight levers while maintaining parallel to the floor.

01:06:27

Relieving Back Pain: Disc Bulge Solutions

  • Oreos analogy: cookies represent vertebrae, cream center represents discs
  • Compression and impingement of nerves can cause back pain
  • Hanging from a bar with arms overhead can help lengthen the spine and relieve disc bulging
  • Avoid twisting while hanging to prevent aggravating back pain
  • Inversion tables can also help relieve pressure on the spine
  • Personal experience with lower back pain due to disc bulge
  • Avoid abdominal crunches if experiencing back pain from disc bulge
  • Performing spinal extension exercises like Cobra push-ups can help alleviate disc bulging
  • Pushing disc bulge back into vertical alignment of the spinal column can relieve pain
  • Understanding the direction of disc bulge and choosing appropriate exercises to prevent further herniation

01:18:59

Effective Back Pain Relief Through Exercise and Strengthening

  • Corticosteroid injections for back pain may provide temporary relief, but the pain can return if the underlying issue, like a herniated disc, is not addressed.
  • In some cases, exercises recommended by a physician in Scandinavia were more effective than injections or surgery for back pain relief.
  • Different medical professions, like physical therapists, chiropractors, and medical doctors, may offer varying approaches to back pain treatment.
  • Incorporating specific exercises, like Cobra push-ups, can help strengthen the back and alleviate back pain.
  • Sciatica, characterized by pain, tingling, or numbness in the lower back, glutes, hip, and leg, can be caused by disc herniation or impingement on nerves.
  • Understanding the location and direction of disc herniation is crucial for performing the right exercises to relieve back pain and sciatica.
  • Strengthening muscles throughout the body, including the neck, feet, and toes, can contribute to spine stability and pain relief.
  • Simple exercises, like chin contractions with fists under the jaw, can strengthen neck muscles and improve posture.
  • Strengthening the feet by spreading the toes can enhance overall body health and alleviate issues like shin splints and lower back pain.
  • Activating distal neural pathways through foot exercises can have positive effects on overall health and aging metrics.

01:32:02

Enhancing Stability and Mobility for Daily Activities

  • Spreading your toes can improve your walking stance, running, and cycling performance.
  • Strengthening your toes can benefit overall foot, ankle, and spine stability.
  • Sitting barefoot and spreading toes while trying to lift each toe independently can help activate neural pathways.
  • Activating musculature to spread toes creates stability for lower limbs, upper limbs, pelvis, and spine.
  • During resistance training, bracing the body with air creates stability and prevents injury.
  • Belly breathing at rest relaxes the abdominals, promoting nasal breathing and belly movement.
  • Staggering stance during resistance training like curls or triceps extensions can strengthen abdominals through anti-rotation forces.
  • Activating and strengthening the medial glute can relieve lower back pain and stabilize the hips during walking or running.
  • Maintaining an arched lower back with a rolled towel while sitting can prevent rounding and lower back issues from prolonged sitting.
  • These protocols aim to strengthen the back, improve stability, and enhance mobility for exercise and daily activities.

01:44:43

Prevent Back Pain with Proper Exercise Form

  • Ensure your lower back is not overly rounded during exercises; a slightly arched or straight position is beneficial.
  • Use a rolled-up towel to support your lower back during exercises.
  • Activate and des spasm the medial glute with a protocol learned from Jeff Cavalier, involving lying on your side and performing specific leg movements.
  • Hold the leg in a raised position for 10-20 seconds to activate the medial glute.
  • Switch sides and repeat the protocol to relieve low back pain.
  • Stretch the soaz muscle by performing a lunge with one leg back and the other forward, reaching the arm on the extended leg side towards the ceiling.
  • Rotate the pinky towards your head while maintaining a flat palm to stretch the soaz muscle effectively.
  • Perform the stretch on both sides for relief from tightness caused by sitting or heavy hip hinge work.
  • Develop awareness of movement patterns in daily life to prevent back pain and improve overall mobility.
  • Understand the components of back anatomy to identify potential causes of back pain and limitations in mobility.

01:58:00

"Prevent Back Pain with Proper Posture"

  • Pay attention to any pain or limitations in your back region affecting your ability to manage loads or movements.
  • Check the position of your feet under your pelvis when sitting or standing to avoid rounding your back.
  • Use a towel roll in your lower back or maintain a slight arch to alleviate low to mid-back pain.
  • Ensure balance in standing posture, activate muscles evenly, maintain toe spread, and strengthen feet for stability.
  • Balance pushing and pulling exercises to prevent back and shoulder tightness and pain.
  • Address back issues by observing and adjusting movement patterns, breathing, and posture.
  • Strengthen back muscles with exercises like the big three (curl-up, side plank, bird dog) and focus on stabilizing muscles from feet to shoulders for a pain-free back.
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