Protocols to Strengthen & Pain Proof Your Back

About this video

Huberman explains how to build a stronger, more pain-resistant back, beginning with accessible anatomy covering the spine, discs, pelvis, shoulders and the neuromuscular system that stabilises them. He draws on protocols he attributes to back experts including Dr. Stuart McGill and Dr. Kelly Starrett, and gives particular attention to McGill’s ‘Big Three’ exercises, including the bird dog, which Huberman describes with detailed form cues and harder progressions such as drawing boxes with the extended hand and foot. Huberman emphasises performing the movements properly, stopping if a movement worsens pain, and working with a licensed professional for genuine back pain. He presents several of the routines as requiring no equipment and very little time.

Key takeaways

• Huberman describes the Big Three exercises, including the bird dog, as accessible tools for building a stronger, more stable back.
• Huberman stresses keeping the torso stable and avoiding rolling side to side when adding progressions to the bird dog.
• Huberman cautions that any movement that exacerbates back pain should be avoided, and that real back pain warrants a licensed professional.
• Huberman presents several of the back routines as requiring no equipment and only a minimal time investment.

Episode details: published April 29, 2024 · 447.8K views · 2:08:04 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

← Previous: Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory | Huberman Lab Guest Series · Next: AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies →

All Andrew Huberman videos · Andrew Huberman profile · Huberman Lab (official site)