Strengthen & Pain-Proof Your Back: The McGill Method | Dr. Andrew Huberman

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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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#HubermanLab #Health #BackHealth
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.

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15 июн 2024

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Комментарии : 545

@jamesm.5125 Месяц назад

Huberman is the only guy who does an exercise video in a button up shirt, and jeans with a belt on. Truly built different.

@kenobikenobi180 Месяц назад

Hahah indeed

@skinwolf Месяц назад

😂

@myohmy-fb9ns 29 дней назад

nah theres many physiotherapists that have videos like this in the same outfit.

@snubdawg1386 24 дня назад

@@myohmy-fb9ns bob and brad..the two most famous..physical therapists..on the internet

@dalekersch3116 23 дня назад

He has a lot of Tattoos

@rehabfix Месяц назад

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!

@sky.the.infinite 29 дней назад

Wow 😲 so cool y’all commented!

@mairavp Месяц назад

“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!

@libartstech Месяц назад

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.

@mrseyed8597 Месяц назад

I have an unknown back pain could this episode(the main episode) help me ?

@libartstech Месяц назад

@@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.

@dylanminer7334 Месяц назад

@@mrseyed8597depend if you have something that need checking with a doctor.

@JimmyMook Месяц назад

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.

@mrseyed8597 Месяц назад

@@JimmyMook you had surgery?

@jpncdn Месяц назад

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.

@chrismackenzie1950 Месяц назад

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

@monofame Месяц назад

We are all doomed

@ygoeb13 16 дней назад

Deep knowledge? He has zero background in anything he’s talking about in this video

@The64guy Месяц назад

When Huberman stands he looks like a freaking Viking

@andydt82 Месяц назад

Wait til you see his Lift Run Shoot with Cam Hanes!

@stevesorensen9648 Месяц назад

He IS a Viking!!

@shauryasingh63 Месяц назад

isn’t he?

@arunere Месяц назад

He is a Viking! Have you seen his tattoos?

@aibdarija101 Месяц назад

this is my first time seeing his whole body his a true viking man gad bless him❤

@bernadettelee1257 Месяц назад

I had sciatica in 2020. Been doing these exercises for 5 years. Pain free now

@encianhoratiu5301 Месяц назад

how long did you do the exercises after you got pain free?

@Baum17 Месяц назад

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.

@wannarockful Месяц назад

@@encianhoratiu5301 add the 90-90 switches and it will take days or weeks

@yeetsin560 17 дней назад

@@encianhoratiu5301 theres no reason to stop, you're not a hunter gatherer, you need to exercise to keep your body in health.

@determinator4491 Месяц назад

Love how dedicated he is to provide information accurately.

@russellpoole7375 Месяц назад

It is remarkable. Almost as soon as I question what he means when he says something, he clarifies it for me.

@anoushkas8726 Месяц назад

Lol, should we really be taking advice from someone who is 48 but looks 58??🤔😅

@harrisonclark4382 27 дней назад

O goood

@coachdarwinmpt Месяц назад

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.

@emarekica Месяц назад

Thank you for the explanation!

@TheLeon1032 25 дней назад

appreciate it, thanks

@plefeuvre3426 Месяц назад

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 :).

@dontundra2259 Месяц назад

Thank goodness. Good to hear that! 😊

@prramgfpm967 Месяц назад

🙏🏻🙏🏻

@arunere Месяц назад

Great to hear

@Thatcoolwhiteguy Месяц назад

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!

@perfectifmelancholy Месяц назад

Stay with it. I had an injury at 25 (40 now) and I wish information like this was more widely available back then.

@Thatcoolwhiteguy Месяц назад

@@perfectifmelancholy Will do! I am so glad I happened to stumble onto this information. I hope you’re doing well!

@melissaebbert3844 Месяц назад

I love that he’s doing this in his work/casual clothes! Andrew is the man! Thanks for this!!

@jamespankratz7500 Месяц назад

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.

@user-fy5xe6wz5o Месяц назад

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!

@igordidenko8277 Месяц назад

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.

@marthaolkhova9581 Месяц назад

Thank you Andrew and the team. You are making us smarter and healthier with each episode.

@gamingnerds5194 Месяц назад

Thank you, Andrew, you are truly the best at helping people to better themselves.

@tammye5760 Месяц назад

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

@xasthur98 28 дней назад

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.

@olgazavilohhina6854 Месяц назад

¡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.

@lindaknorr2779 Месяц назад

Demonstrating these poses is super helpful! Thank you for a great episode and clip!

@pamrussell1972 Месяц назад

So grateful for all the time and effort that it takes to put all of this valuable information together. Many thanks Andrew 💙

@JitendraSingh-jp3zg Месяц назад

God bless you man....... very greatfull to found you on RU-vid ... amazing content ❤

@ptiwaridotin Месяц назад

the timing of this video is just perfect, thank you Sir

@WingDing391 Месяц назад

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.

@flicksfarm9327 Месяц назад

That’s me rn thanks

@adnan7698 Месяц назад

What's updog?

@Walter5850 Месяц назад

@@adnan7698 Not much, what's up with you?

@emiliek4002 Месяц назад

Thank you so much. These exercises incredibly useful. I will start as soon as I finished the video .

@nakkiel7 Месяц назад

Thanks for the video! The exercises are more understood when you see them live than only describing them.

@thefourthfry Месяц назад

i hope this marks the entry into exercise and other demonstrations from Huberman

@user-or9hl8zy7g Месяц назад

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.

@jacobj55 24 дня назад

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!

@nathalievanegas9012 Месяц назад

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!

@El_Capitano_O Месяц назад

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.

@matta9991 Месяц назад

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!

@resiliencecounsellingcoach1870 Месяц назад

Very helpful & good to see that someone as fit as Andrew struggle, very reassuring

@Anita-wh4vr Месяц назад

Thank you for the visualization.

@Carbonmonoxide007 Месяц назад

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.

@katharinachristen9648 Месяц назад

Thank you so much, Dr. Huberman. Just love it. Cobra is the perfect name. Updog would be with the hips off the ground.

@MrRandon1234 Месяц назад

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.

@speakingforcrows5227 Месяц назад

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 RU-vid 30-days of Yoga with Adriene videos. Thank you for your resourceful videos! ❤

@directinprint Месяц назад

yes - she’s not a physio so far as i know but her sessions are reliably therapeutic.

@Indrikmyneur Месяц назад

Great you do this. Much better than just to try to explain it without showing.

@fahada1921 Месяц назад

As ever eternally grateful to you and for your content.

@nicholasbader9069 Месяц назад

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

@hansmemling2311 Месяц назад

@nicholasbader9069 Don’t count on it. The man likes to be the center of attention.

@dianadennis7225 7 дней назад

@@hansmemling2311 haters gonna hate! Always!

@siganigaa Месяц назад

What an amazing lecture and demonstration it was. My only wish is that you make another for neck pain. I have mild but long term pain

@anitaramani5046 Месяц назад

More of these videos, please! Thank you

@firstlast9504 Месяц назад

This is exactly what I needed. Thanks...

@Leonardokite Месяц назад

Awesome... Thanks Andrew, I will give this a shot. 👍

@mauiswift6391 Месяц назад

Thank you for sharing this and demonstrating! Simple and I hope effective!

@NikolaSapunar-rf3bs Месяц назад

This is VERY helpful, thank you. Content without gym machines is greatly appreciated.

@bestclips3995 Месяц назад

awesome ❤ keep doing what you do BEST...you are INCREDIBLE

@shirintobie-paul3501 Месяц назад

Thank you Dr. Huberman

@lunarteswisewoman Месяц назад

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!

@keith4071 Месяц назад

It would be amazing to see a similar video about strengthening the neck! Thank you for all you do.

@StankaKordic Месяц назад

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.

@mehdirezaeianzadeh Месяц назад

Many thanks; very needed instructions.

@ethanyaang Месяц назад

Just another life saving video

@elietaylor4858 Месяц назад

Thank you for the great demos. I was in a high speed car accident 12 years ago that injured my C T and L spine. I managed to get rid of 98% of the pain with PRP treatments and some pilates exercises. I do two of the three regularly. I’ve never seen the first one, but will be adding it

@Indrikmyneur Месяц назад

Great you do this. Much better than just trying to explain it without showing.

@prramgfpm967 Месяц назад

Absolutely!!

@claudiusjakob9065 17 дней назад

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 ❤

@Cd55650 Месяц назад

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

@Champlinchiro 24 дня назад

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. 👏

@auau4468 Месяц назад

Thank you so much. ❤ I am doing it. I loved this video

@mhlorenzo Месяц назад

Thank you!!!! This gives me hope :). I have an MRI coming up to see where the issue is, but I will try these. Very grateful, not only for this but for everything you share for our betterment. And yup, crunches done the conventional way do exacerbate hernias and building disks...

@Minor_Thing Месяц назад

Thanks so much for this demonstratin video!

@SlovakDave Месяц назад

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.

@togo4921 Месяц назад

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.

@kylehendrix2091 Месяц назад

Love this new expanded content! 💪💪

@mattjeffs8610 Месяц назад

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.

@alifislam4582 Месяц назад

Forever grateful to you big brother. Your my champion 🏆

@manfred206 Месяц назад

Thank you for these videos.

@scotchbarrel4429 Месяц назад

I learnt some of these tools from Squat University YT channel, glad to ser his lessons are being promoted here. Thanks again Doc, you the man 👊😎

@tdavid8357 Месяц назад

Foarte folositor. Multumesc!

@san.magic007 Месяц назад

Thank YOU so much 🙌

@user-pn8nu1yq7b Месяц назад

Can’t wait to show this to my mum ! Thanks for your work.

@daverinker Месяц назад

So helpful. That’s for gets thing to us in this format.

@loribell6453 Месяц назад

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.

@luisporras2943 Месяц назад

As a licensed physical therapists assistant, this is one of the hidden gems! so effective!

@agusrusso6087 Месяц назад

Good thing, I wa already doing 2 of the 3 recommended back exercises. Bad thing, I was doing them poorly. Thanks for the tips!

@orcunsarmis2959 Месяц назад

Thanks for these incredible details Andrew, I am rock climber, and I have strong lats but relatively weak lower back, I am hooping to fix these rituals.

@bogdanf6698 Месяц назад

oh no! great content! didn't expect the professor teaching us some moves. great!

@prramgfpm967 Месяц назад

Neither do I

@violet9243 Месяц назад

I love this so much! I have been doing the big three for over a year, but realized I was not doing it correctly. Thank you so much for this video. I really wish you would talk about sleep positions in bed for those that have bad backs. I have yet to find the right mattress or position to help my back. Please help!🙏🏻

@scienceisfun5989 Месяц назад

Thank you, Doctor!

@cecipalacios1007 Месяц назад

Thank you so much🙏

@kasondaleigh Месяц назад

Good suggestions! Thank you.

@user-tb3mo9ke5f 27 дней назад

Dr huberman. I love your science based information, I have made so many positive changes in my life thanks to yourself and others sharing this information to the world for free. I thank you for this. If possible, could you do some video on infant and child nutrition needs and supplements that would be suitable for them. Thanks, Ash Butler

@Breeandfree Месяц назад

Thank you for this! Please please do the same kind of thing for healthy knees! 🙏🏽 trying so hard to get in shape and no matter what I try to do my knees swell terribly

@jevanmills6486 Месяц назад

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.

@24carrotgold8 Месяц назад

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 🤪👍🥳

@tammylynn5667 29 дней назад

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.

@Sound_of_the_trees Месяц назад

these helped thx! felt the warrior 2 stretch right away

@mohamedzyade Месяц назад

Thank you so much!!!!

@user-gp1zv5pn2o 26 дней назад

Team Huberman! 🙏✝️🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴👍👏👏👏👏👏👏👏👏👏👏👏👏👏

@patrikb315 Месяц назад

Amazing work I love it

@nirau Месяц назад

Thanks, I find yoga really helpful

@Filipp81 Месяц назад

McGill big 3 works. I use them every day now. Back pain is fading away every day.

@myfitnessbutler7878 Месяц назад

I'm a huge fan of the McGill Method! Been using it for a while now for myself and my clients with lots of success. Thanks for getting this out there!

@sirlost94 Месяц назад

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

@elementalrelaxingvisuals Месяц назад

Thanks so much - very helpful!

@kkpp-if1yp Месяц назад

thanks for doing this. I had L3-L4 nerve roote compression and needed surgery but i just waited it out. It did get a bit better tho i have residual arthritis and some SI issues along with L4-L5 issues and the T’s have spinal stenosis. I think this is really useful because i’m working on strenthening on my core to get better. My mother has had major back issues since her 20’s and swears on just working on you muscles in your abdomen.

@BreatheChristian Месяц назад

mr. huberman always comes in clutch

@brentkirk8148 Месяц назад

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.