Protocols to Strengthen & Pain Proof Your Back
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- čas přidán 15. 05. 2024
- 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.
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Resources
Andrew Huberman demonstrates the McGill Big 3: • Strengthen & Pain-Proo...
The McGill Big 3: • 3 Core Exercises You S...
Glute medius exercise (Toe Stab Hip Raises): • How to WAKE UP Your Gl...
Toe spreaders: amzn.to/3JBDNV4
Squat University Core Exercises: • The 3 Best Core Exerci...
AthleanX medial glute exercises to relieve lower back pain: • How to Fix “Low Back” ...
Huberman Lab Episodes Mentioned
Dr. Sean Mackey: Tools to Reduce & Manage Pain: • Dr. Sean Mackey: Tools...
Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: • Dr. Andy Galpin: How t...
Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools: • Jeff Cavaliere: Optimi...
Sean Wheeler, MD
Website: bodyguitar.com
Uprise: Back Pain Liberation (book): amzn.to/3JBR54b
LinkedIn: / drseanwheeler
X: / drseanwheeler
Facebook: / drseanwheeler
CZcams: / @dr.seanwheeler7390
Stuart M. McGill, PhD
Academic profile: uwaterloo.ca/kinesiology-heal...
Website: www.backfitpro.com
Books: amzn.to/49ZI5jQ
Instagram: / backfitpro
X: / drstuartmcgill
CZcams: / @backfitpro9992
Facebook: / backfitpro
Kelly Starrett, DPT
Website: thereadystate.com
Built to Move (book): amzn.to/3xWMNBO
Becoming a Supple Leopard (book): amzn.to/4aTO37k
Instagram: / thereadystate
CZcams: / @thereadystate
Timestamps
00:00:00 Back Health
00:03:47 Sponsors: AeroPress, Joovv & 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
00:34:58 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
01:04:10 Sponsor: Plunge
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, Spotify & Apple Reviews, Sponsors, CZcams Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Health #BackHealth
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
Disclaimer: www.hubermanlab.com/disclaimer - Věda a technologie
This episode of the Huberman Lab podcast out now is about building a strong, stable and pain-proof back.
Two points worth noting:
1) For those interested in other (compatible) back pain models, please note: I mention the biopsychosocial model in the current episode on back and it was covered in depth on the Huberman Lab podcast by Dr Sean Mackey MD PhD of Stanford Med here:
hubermanlab.com/episode/dr-sea…
(This is also linked in the show note caption for this current episode on back stability, strength and pain-proofing).
2) A few people have noted that my description/analogy of the disc-relative to spinal cord anatomy/trajectory didn’t capture the cord-relative-to-disc trajectory accurately. Thank you. While this doesn’t change the protocol takeaways in any way whatsoever, I am in the process of re-recording those segments to correct in the audio versions of this episode on Spotify and Apple etc. Alas, You Tube does not allow us to replace/insert specific segments so please know that the spinal cord does not project through the discs themselves and runs through the vertebrae more offset from the center than the “doughnut” analogy I used implies. This is a good diagram from Boston Medical Center: bmc.org/herniated-disc
Thanks for addressing this. I reaaaaaaally hope these back experts interviews will not be you just nodding to the experts. There is so many contradictory information about back pain... flex the spine or not ? strengthening good or not ? Stretching the hamstrings or not ? McGill says NO to each of these, but so many other influencers and experts say YES to these questions
@@Alex-tg2uj The problem is, the information provided in this episode is outdated and not reflective of what the modern research shows. Andrew tries to defend this episode by stating they have an entire episode on the biopsychosocial model, but why would you spend two hours on an episode that goes directly against modern consensus on lbp?? This episode is the equivalent of someone explaining the earth being round for then to spend another two hours on explaining it being flat?
In terms of hanging for traction great suggestion, I really like this for my back patients that can tolerate it. However, instead of walking around after or in between trials I suggest lying down for at least 30 seconds as a sort of a “dead zone” which will allow all the musculature and soft tissues to relax
There’s nothing in the body called back, it’s called a spine
@@maxgokhfeld4395relax? They weren’t all that active during passive traction. From what are they ‘relaxing?’
For all the drawbacks of living in this time, I will never stop being grateful for the ability to learn so many things from those with actual knowledge.
YOU'RE WELCOME. ...FLAT EARTH.
💯
agree. the access we have to actually backed scientific data in this time is a blessing.
Hm, it's interesting 😉
Amen.
This is going to be a must watch for everybody on the planet. I’m a retired nurse. Neck pain and chronic migraines are the only reason I’m retired. Thanks so much for the important information.
Im a CT Tech and happy to be on the technology backend of radiology now & not having to put my back and joints at risk helping move deadweight patients around anymore
@@ammotyka I always envied you guys. It was awful when I was nursing on the floor. I helped develop a Transfer and Lift policy and protocol with PT that incorporated ceiling lifts, etc. but it’s still such a big job. You’ve still got to get the “dead-weight” patient into the sling. And people aren’t getting any smaller. I know it’s part of the job and I signed up for that but proper staffing and support from administration is needed to prevent injury. It’s completely unfair what’s going on here in Canada. Nurses are leaving by the droves.
This is one of the reasons I'm in NICU. I mean... mostly for the babies... but as I male nurse, I'm always... ALWAYS asked to help with the heavy patients. My heaviest patients now are 10lbs
@@EdwardsNH -Bless you! We need great nurses like you in there. I tried a short stint in NICU when I did my Gyne, L&D rotation but I cried too much when I got home. Lol. Too many social issues as well. 🙏🏼
It’s outdated nonsense
Back Pain Tools
McGill Big 3: 6 sets of 10 sec holds each side
- Curl-up
- Side plank
- Bird dog
Hanging: 2 min x day
Cobra Push-ups: 3 x 20 x day
Psoas Stretch: 3 x 10 sec
Medial Glute Flossing: 10 reps, hold last rep 10 secs
Toe Down Hip Swings (slide hips): 10 reps
Toe Up Hip Swings (rotate hips): 10 reps
Neck Strengthening: 3 x 3 10 sec holds
Stagger stance (anti-rotational) for resistance training (ex. curls, OH triceps extensions)
Instructions unclear.
I got the bird dog, but he just sleeps all day. How is this supposed to help my back?
The hanging part i get, but what do i do with the dog before i go?
Are these the exercises covered in this podcast?
I don't understand what you mean by 10 second holds for descending reps. You can't descend reps on holds right? Do you mean like hold for 50 sec, 40 sec, 30 sec etc
@@locopollo4994 No, chayblay wrote "descending sets." Sets are made up of reps. In this case, the first set is 5 reps, the second set is 4 reps, the third set is 3 reps, the fourth set is 2 reps, the fifth set is 1 rep. Each rep is a 10 second hold.
Can you include the time stamps for the exercises?
About 7 months ago I injured my back deadlifting. For 7 months I was walking around with back pain and leg pain from what I now know to be a bulging disk. 3 days after watching this video and following the protocols it has almost completely disappeared and I feel 99% better. Thanks for the help!
you probably should have spoken to a physical therapist during that time and would have felt better sooner. regardless, a disc herniation generally resolves within a 3-12 months time frame with or without treatment
I hurt my back deadlifting 3 months ago and its still lingering, what helped you most?
@@TownHallwithHall mckenzie stretchers and McGill big three
@@TownHallwithHallare you avoiding exercise? Here’s your big 3. Don’t avoid exercise, Gradual increases with recovery, and programme should flexibly account for lots of muscles/ planes of movement. There is no big 3.
Dr huberman please do one for shoulder injuries and shoulder health too.
Yes please do.
Yes. That would be great.
My torn labrum agrees
It's a MUST
Yes please!
This was one of my favorite podcasts to date. As a Pilates teacher, Movement and Breathwork Facilitator, your work and information has been priceless to myself and my clients over the years. This podcast reinforced my knowledge and belief in the human body and why I chose to do what I do for a living!
Everyday I work with people trying to work their way out of pain without the use of pain meds. Discovering how powerful their own bodies (and minds) are in that process is a major step towards healing and I see it every, single, day.
Your work has a place in my studio, thank you thank you thank you!
Thank you! Fortunately I don’t currently suffer from any back pain but my husband does so I’m sharing the highlights with him.
I’m convinced that having a strong yoga practice for over 20 years is one of the reasons I have a healthy back and spine ❤️💛💚🙏🏼🧘🏻♀️
Such an important topic! A couple years ago, I had truly debilitating lower back pain with sciatica extending down my whole left leg. I was not even comfortable lying down, but sitting and walking were excruciating. I could barely work or take care of any day to day tasks. I’m very fortunate that I have never struggled with depression previously, but I felt so dark and hopeless during that time. The mental struggle was almost as bad as the physical
We should greatly appreciate that one of the top scientist in their respective field is willing to share understanding, experience and make it accesible for laypeople.
My opinion is that for all the ails of our time, this is one of the things that we should be grateful for.
@@stacer1962 wow! internet tough guy self declared expert with - no apparent credentials? Nope, don't bother. You blew it, whoever you might be. Real experts worth listening to don't take grade school cheapshots.
As someone who frequently struggles with back pain, I really appreciate this. Thank you.
Please go and talk to a medical doctor
Having visual diagrams or quick tutorial inserted of you showing how to perform - after talking about various stretches/exercises would be super helpful to visualize
I have had low back pain for a long time but have learned what to do and what not to do. I haven't listened yet but will leave this comment: The best thing that has helped me is to walk everyday and avoid lifting heavy things without bracing.
I've worked with a lot of people in yoga therapy with low back pain and the suggestions in this Podcast are SPOT ON. I have seen so many people get relief from chronic low back pain! Definitely watch this and try these things a couple of times per week. Always remember, when dealing with the low back... less is more so start slow and gentle, paying attention to how you feel each step of the way. After 3-4 weeks of slow gentle movement, the movements will become smoother, easier and more enjoyable. You can continue to build up as you feel stronger and more stable. Good luck!
Thank you sir for always helping us, providing all this for free and always knowing the real problems to talk about .
You're one of a kind.
I've also found the cobra-type pushup to be very useful for pain relief and I use it regularly as preventive maintenance. I learned it as the "press up" from Robin McKenzie's book "Treat Your Own Back".
Thank you so much for providing all of this free, helpful and eye opening content! I've been struggling with lower back pain and herniated discs because of my profession as a guitarist for a long time even though I also work out a lot. I only very recently learned about how even the way you move your feet when you're walking and how mobile your toes are in general can have a strong influence on your spine so I was very pleased to hear that again from you! I'm only half an hour into this episode but felt the need to thank you for this and the many others you've done so far!
Dear Dr.Huberman, I appreciate so much everything you do. You can’t imagine how much of an impact it has on my life. Please make a podcast on ALLERGIES🙏🏻
Much wanted
I was recently diagnosed with spondylolisthesis. Thank you for always presenting ideas and information in a digestible way. I take what resonates and leave the rest.
You're appreciated.
The timing of these videos is always on point💯
Hell yeah bro. My back pain is killing me from last few days and now a new huberman
Stuart McGill literally saved my back!!! Tremendous disc pain, crawling for weeks..Will be amazing to have him on! Words can not express how grateful we are for all you do Dr Andrew Huberman!❤🙏 God Bless! Huge fan from London/UK
You're a blessing to someone who has specific health struggle. I don't have a back problem but your other protocols and contents i came across with made my life easier☺️
As a young guy I have already started preparing against these kinds of problems but I'm looking forward to watching this comprehensive compilation of scientific tools against it. I love that for whatever problem people have it's only a question of time until you can find a solution on the Huberman Lab Podcast. It's like a growing libary on how to maximise ones human existance.
Ty Andrew, this video comes like a blessing after i just got diagnosed with 3 injured discs at 33 years old. I'll surely implement something you raccomend without putting any pressure on the spine. Ty for all the videos, every day we can learn something new to improve this little time we have on our beutilful planet.
Take care!
Haven't watched till now. 100% keep your back strong aannd your entire core. Glutes,hips, abs and entire posterior chain. Been living it since i was a child. Thank you for this one. So important for 💯 of people! ❤ Old, beat-up to the max. Dead lifting, squatting no problem. I feel my abs engaging every lift i do. Remember, im old as F and broken. Just know what to do. Complex sculliosis and athlete all my life. Things can be improved always
Doctor, I’ve been farming since 1893 and this video really helped me get a deeper understanding of how to control, sustain, and mitigate back pain. Thank you. I will now be having my 8 year old son do all my work for me
1893????? Good luck with that 😂😂back pain
Where did you park your time machine?
@@notmyrealnamebecausesomeon5902 lol
🤣🤣🤣
My favorite episodes is when Andrew is alone. I feel like in classroom 🙏
In a time when people don't have the bandwidth beyond a 30 sec clip I truly appreciate the in depth video with all the science and background info and brief dumbing down and comparisons. Thank you for another great video sir.keep up your love of science the future needs great minds like yours.
I wish I could get all that information 20 years ago. Thank you for giving a chance for all the people around the world be healthier and happier
Thank you for taking the time to speak about this. Very much looking forward to your discussion with Dr McGill 🙂
Thank you so much! That neck isometric is gold. And a resounding yes to episodes exploring neural longevity, the fascial system,, the posterior chain, and Pavel Tsatsouline!
Thank you for your work! PT protocols are sooooo much needed (and appreciated) these days ❤️
Sometimes I just come here to "like" and boost these videos, even though they're not so relevant to me personally 😆. This entire account is just amazing with not only the content, but how it's presented & organized! Love it, never stop 🤍
I work in the warehouse industry. This, among many many of your other topics have helped me take care of myself, my workplace culture, and its people via safety teams and business proposals. It’s not always easy implementing, or working in the information you give to the relationship between ourselves and the work conditions and challenges we are presented with. I know I am but a drop in the bucket and I only have so much leverage. My hope is that there are both mass and variety of people out there that use the growth mindset, and utilize yourself and the resources and effort you give. I hope we all face our challenges and darn well figure out how to live better lives. Please if I could ask one favor, find your leverage and help as many people as you can. Share share share! Online, and in person, meetings, over the dinner table. I feel like Andrew is trying his best and he cares. Thank you for your work!
I have pain under my right shoulder blade. I tried the neck strengthening exercise and it was almost instantaneous relief. Thank you!
I suffered from lower back pain for 8 years and then I accidentally got into yoga and barre. After 3 months of consistent, almost daily exercise my back pain was gone! Bird dog is my favorite!!
As someone who just spent the beginning of 2024 in severe pain from a herniated disc I am so grateful for this video. Had a microdiscectomy three weeks ago and never want to be in that situation again.
I feel so sorry for you. I have a prolapsed disc and that’s painful enough!
@@annephillips1870yeah 30% of 20 year olds have disc bulges, up to 60% of 50 year olds. 🤷🏻
Was your surgery successful? I had microdiscectomy 10 weeks ago but still have painful sciatica.
I had a microdiscectomy 4 years ago at 25 and am basically fully recovered. Hope you feel better soon!
@@danwaller3007 It was successful. I still have some residual pain and my surgeon said it could last for months based on how much inflammation and pressure was around my spinal nerve. I hope your pain goes away soon!
Can't wait to watch this after all the pain the GI system final test has brought upon my back. Keep it up, Dr.!
Thank you Andrew! This is the information I needed. I’m very greatful for all your videos.
I haven’t watched yet but thank you already. So so grateful. I am struggling from back pain and I am hopeful about this episode. ❤
This has been so timely, with a diagnosis confirming at least 2 herniated discs, and one impinging near a nerve… watching with interest as we speak and dedicated to taking control over my back pain and getting as close as I can to 100%
Wow! You keep beating yourself in releasing even better / more practical protocols ❤
How fortuitous, I was just hospitalized due to bulging disc, waiting for inflammation to reduce and only lying down and walking slowly around the house currently, can't sit down. Will try these exercises slowly. Thank you for the effort of getting this information out. Appreciated
Thank you so much, I'm dealing with back pain since school days 🙏🏻
Like so many others, I occasionally suffer from intense back spasms. Thank you Dr. Huberman for another helpful lecture
This podcast has totally changed my life for the better. I started following it about one and half year ago, while still recovering from a complicated c-section, breastfeeding and having an immense brain fog and lack of energy. In less than a month, after listening to a few amazing episodes I started feeling a lot better. I included in my daily/weekly rituals intermittent fasting (12 hrs, nothing extreme), cardio for the hippocampus, breathing exercises, cold exposure, and hypnosis. I also hydrate correctly and eat plenty of probiotic food. Still working on a better diet :) I tried now the exercises for backache and they seem to work better than whatever stretches I did before. I can't thank you enough, Mr Andrew Huberman! I can now enjoy my life, my work and, most importantly, my child.
This is absolutely needed for preventing injury; would love to see a protocol for knees too 😊
This episode hits different as I got caught in back > neck > back > neck pain cycle over the past 2-3 months... Thanks, Andrew!
I love the psoas stretch that you described in this episode! I’ll incorporate it into my stretching routine starting today. 👍🙏
Thank you so much for this episode. At 30, 3 years ago, I had severe pain and resulting numbness in my whole leg down to my foot. I didn't know the term sciatica, but now I do! I had some really incompetent doctors, checking my bloodwork and looking for thrombosis, and telling me they didn't know what caused it... a PT finally did, after weeks on crutches for me. Herniated discs. Your exercises are gold, thank you!
I am a cleaner and realised through this video that I use my right side the most while working. Which left my left side in pain. Thank you for this video! Gonna work on my left side now!
ive been having lower back pains ever since i entered high school, due to the sedentary lifestyle + the excess fat i have, never really got fixed no matter how many sleeping positions i tried, thank you dr huberman for dropping this at such a relevant time
Sedentery lifestyle isnt the issue. You need very little excercise daily to maintain proper muscle tension. Whats issue is improper posture throughout the day both sitting and standing, this then creates muscle imbalances that then distort proper spine alignment.
Thank you Andrew! As I listened to the podcast I did the Big 3, bar hang, and psoas stretch. My back feels great! Thanks a ton.
Never learned so much in school like by watching these knowledgeable podcasts and these have changed my life keep doing the good work doc first saw you in Joe Rogan podcast and have been a great fan since....
At the end you talked about being aware throughout the day of the small things we do that will affect our back pain. I have obsessed over this and make adjustments as necessary but one thing I want to know is how to sleep in a position that will support me in the best way. I am a side sleeper and have tried the pillow between the knees, pillow behind the back, have a great mattress, but wake up with a stiff lower back that creates problems for me through the day. Maybe one of your future guests you mentioned could answer this. Thank you for your dedication to helping us all on so many amazing topics! 🙏🏻
Perfect timing of this podcast! I just tweaked my back lifting one of my dogs and will definitely be trying some of the mentioned exercises. Love all the information provided!
Thank you man. I really needed this.
¡Hola Profe! Such a relevant episode for me personally, since I woke up today with a slight back discomfort. Thank You for all Your hard work and care for all of us. Thank You for all Your hard work and care for all of us.
This might be my favorite episode so far, so much useful information for all humans! This one of all videos would probably make the biggest difference in alleviating human suffering, especially if you consider how often people go to the ER for back pain. Thanks so much! I’ve been dealing with back and neck problems for 17 years and have done all kinds of therapy: Chiro, acupuncture, PT, dry needling, massage, yoga and Pilates.
So much great info in one place here, putting together a lot of things I’ve learnt from different places and plenty of new things also.
You're amazing
I listen to your podcast all the way almost all of them. Sometimes I felt like you made me a street smart only from listening your podcasts. Really appreciated all your efforts.
Been doing motocross more and excited to apply this knowledge here. Those hard landings make me sore in ways I've never been. Thank you
This is going to help so much. Maybe even with the neck pain that wakes me up. Thank you so much 🙏💛✨💛
Thank you so much, I really needed it.
Thank you, this show came to me at exactly the right time. I have been struggling with my lower back for most of my life and at the moment I am receiving treatment from a chiro. I will incorporate all of these tips going forward.
You have no idea how much i needed this
I've been waiting for this, thanks so much!
Thank you, Andrew, for your amazing content. I am extremely grateful for your work. Thank you from New Zealand. I hope we see you here soon.
I'm a hairstylist, and my lower back is always sore. I wrote down the exercises, and I'm excited to try them!
Dr Huberman I love your work!! Thank you.
For clarity and accuracy that I am sure you will appreciate - the discs aren't donut shaped.
The spinal cord runs behind the disc and the vertebral body, rather than through.
Thank you again for the amazing content you provide in such an amazing way.
Thanks for sharing so much great information! ❤
wow the timing! thank you dr hubberman!
Awesome, I am struggling from back pain on/off from 18 months, this podcast helped me, once I get complete relief I will comment again
Great podcast, I think everyone at some time has back pain. It’s so great to have information or exercises that can help, instead of suggesting medication first. I’m sure everyone can tweak their exercises to their specific needs.
thank you so much for this episode. Thank you for providing respect toward the ésoteric' references of yoga. It has so many great benefits, in all 8 limbs of yoga. appreciate you
I thank God for you, my life has been so blessed by you sharing the way that you do. Synchronicity with the perfect timing in everything, God bless you 🙏🔥🌞🫶❤️
Just when I think I'm out, he pulls me back in.😄My back (and core) thank you! 🙏🏾
As I'm months into recovery from a herniated disk, this is exactly what I needed. Thanks Huberman 😊
Thanks for this lecture. Just in time for my injured back
Thank you, your content is fantastic as always
You are the best at explaining! Thank you!
so grateful for your podcasts
This is excellent information. I’ve done the McGill big 3 for years as well as the cobra push up you mentioned. I’m sure McGill will talk about this when he is on the show but the cobra push-up mentioned in this episode gets referred to as the “McKenzie push-up” in the spine rehabilitation world. It’s a funny story how it came about. Back in 1956, a practitioner from New Zealand, named Robin McKenzie, had a patient come into his practice one day with back pain. Dr McKenzie was finishing with another patient but he told the guy with back pain to go into the other room and lay face down on the bed in there and wait for him. After about 5 minutes, Dr McKenzie went in to see the man and noticed the bed he asked him to lay on had been left with one of the ends raised (the head end), so the man had been laying face down in spinal extension for the time he was left alone. At the time, that position was considered “bad” for back pain so McKenzie was worried at first, but when the man stood up, he said he felt the best he had in weeks and it led to McKenzie pursuing research in this area and became famous for his work.
I am SO glad you talked about feet. I'm a LBKA and the imbalance and muscle weakness on my left side is insane. Strengthening/spreading my right foot helped so much with balancing as in not falling on my ass, but it would help to have a left one so my muscles were balanced as well hahah. Amazing and helpful information as always!
this one was long awaited
thanks for the upload
I see 30-40 beautiful humans aged 50-80 each week in small group yoga or private yoga therapy. Spinal strengthening is #1 - and education is a big piece of that. You are signing my tune with this podcast and I appreciate picking up some additional movements. A few thoughts to share back with you... 1 - There's a great medical doctor named Dr. Loren Fishman who uses MRI and Dexa to study the impact of very specific yoga practices on scoliosis, low back pain and osteoporosis. Interesting to note that in a 40 hour CEU with him, we learn about 7 different root causes of back pain, including WHY those discs are bulging in one direction or another, and yoga poses to avoid as well as incorporate. 2 - Side plank is THE pose. We do it every class I teach for holds of 5-6 breath cycles. In my population, it's really important to bring awareness to the use of the muscles in the armpits to stabilize the shoulder joint in this pose. Also, forearm side plank is even better for the lumber region - try it! More challenging. 3 - My tradition of yoga, Universal Yoga, incorporates side plank and handstand throughout the classes. Handstand is a great alternative to dead hanging. Also, downward dog with the right intention and proper alignment is also a great way to strengthen upper back and spine. 4 - I often help clients translate PT based protocols to yoga practices. Yoga add the elements of focus, mindfulness and self-awareness. We do this by using the breath as the measurement. It turns all of these movements into a mindful, moving meditation which is so much pleasurable and calming. 5 - Finally, one other quick note, in bird dog pose, I LOVE the idea of the fist of the lifted arm. That is so smart. Here's a tip from me to you - it's really hard for people to not rotate the hip up and go into extension instead of the intercostal strengthening that you are targeting. I've had success with starting with the back toes tucked under the foot (nice toe stretch too!) and then cueing to "Squeeze your glut and let the glut pull the leg off the ground.". When they think about their glut, they are less likely to rotate. After that, I also suggest taking that free arm to the sacrum to make sure it feels flat. That seems to also help with the spatial awareness! Keep it coming Andrew! I appreciate you!
This podcast has improved my quality of life in just a few months. I’m so happy I found this.
No wonder he has so many girlfriends, he has no back pain!!
@@BlairDeurucki 🤭🤭🤭🫣😉
I clicked so fast hurt my back.
Great episode! Thank you for this!
I have a disease called MOG antibody disease and the reason I found out was because I went completely blind in both eyes for around 2 weeks. This episode was particularly interesting!
Perfect timing! Getting old sucks! Recently started having back and foot pain that's making work challenging. I've been able to alleviate some of the foot pain with exercises I found on YT. Hopefully this does the trick for the back pain. Thanks prof!
I'm a 26-year-old athlete and diagnosed with osteoarthritis in my neck. Likely from a childhood of piano playing with poor habits, but it can happen to anyone even young people.
Il be listening to this on my walk later 🇮🇪 tks
Marbles in a shoebox is a DIY for foot exercises. Pick up and play with the marbles with your toes. 👍🏼 I walked on the outside of my feet as a toddler. I was told to make it a challenge to pick up anything and everything I could off of the floor with my toes. 😂😊
Biggest non-exercise/ posture thing that helped me was I started sleeping on a flat surface with a two-inch top-matrass on it years ago. That being said, that's just a personal observation, I love having access to the easily-digestible, good knowledge you provide, Dr Huberman! It's like a free treasure-map with a big X, GPS coordinates and a suggestion on which modes of transportation I should use to get there.
Holy cow! I completely forgot about that AthleanX video! After 4 years of resistance training, I recently got back into baseball after having not played for 15 years and BOOM back and hip pain all over again.
It was so infuriating because I worked so hard to strengthen by back/hip/core/legs. That video INSTANTLY gave me relief as now I know I have really weak glute medius.
He has so many great tips!
So having cerebral palsy Stretching and things of that nature have never been easy but in the past year or so I was having a hard time with balance more than normal and other issues so I started seeing a chiropractor. I have stenosis, scoliosis, arthritis, but then recently I started seeing a different chiropractor for stem wave therapy and I noticed that as we progress with the treatment us and started doing my feet and my knees, my toes are spreading easier. So much of what you talk about is interesting to me and relevant to my health journey.
I came across your channel last week, I'm your huge fan. Thank you for telling us the mechanism and physiological aspects of this psychology things.
I can hear my intuition and conscience better because of you. I've never felt so alive and conscious in last few years. I'm looking forward to learning a lot of new skills and to follow my passion without constantly feeling anxious
Also, Please make comprehensive videos on the following topics if you can manage:
1) Buddhism and its psychological impact
2) Wandering of mind in multiple directions, past, future, worries, fantasies, unnecessary scenarios, negative emotions and anchoring it
3) nowadays time feels like it's going so fast, u blink and a week is gone, why? And how to manage time, importance of time, everything about time
4) how to feel confident even if you're ugly
5) technology pros and cons, sensory information overload impacts
6) how to maintain good emotional health
7) study related skills like visualization of concepts, mindmaps, curiosity, efficiency, resilience
8) things to do in your twenties
Thank you. This was so helpful.
I use the McGill Method along with cobra stretch, childs pose, and lunge stretch. That covers what most people need for a strong and healthy back.
perfect timing since I injured my lower back while deadlifting last week
Thank you Andrew. I spent a lot of time damaging my back with football and rugby. This lesson has helped significantly.