Scicomm Media

Věda a technika

Zemědělské vědy

Zdraví

Protocols to Strengthen & Pain Proof Your Back

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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. 
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
AeroPress: https://aeropress.com/huberman
Joovv: https://joovv.com/huberman
Waking Up: https://wakingup.com/huberman
Plunge: https://plunge.com/huberman
Momentous: https://livemomentous.com/huberman
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, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer

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. 
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Back Health
(00:04:03) Sponsors: LMNT & 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 
(00:31:04) 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
(01:05:37) 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, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices

Aplikace Youradio Talk

Pro přehrání dalších podcastů se prosím registrujte.

Protocols to Strengthen & Pain Proof Your Back

Poslechněte si podcast