Build a Strong, Pain-Proof Back | Dr. Stuart McGill
Andrew Huberman
Jul 15, 2024
Mindsip insights from this episode:
Train six days weekly for optimal longevity and recovery
For longevity, train six days a week with two days for strength, two for mobility, and two for cardio, plus one full day of rest, never doing the same type of training two days in a row.
Manage priorities between mobility and strength after disc injury
Once a disc is injured, it becomes a game of management, not adaptation; you are forced to compromise and choose between prioritizing mobility or strength, as you can no longer do both optimally.
Understand your spine type for optimal movement and care
Genetically, some people have slender, willowy spines that tolerate bending well, while others have thicker spines that handle compression better but can be damaged by repeated bending.
Rebuild movement patterns disrupted by pain
Pain is so corrupting to the nervous system that Dr. McGill had to teach a world-record-holding powerlifter how to get off the toilet because pain had destroyed his natural movement engrams.
Prioritize joint health to ensure lifelong fitness
The key to lifelong fitness and avoiding pain in old age is to not mess up your joints, as they are far less adaptive and resilient than muscle.
Implement 'virtual surgery' to facilitate recovery from pain
For patients who have failed all other treatments, a 'virtual surgery' approach, where they behave as if they've had surgery, can create the psychological shift and forced rest needed for recovery.
Reassess deadlift training to prevent back injuries in young athletes
The deadlift is a primary cause of back injury in people under 30, often because their training progression outpaces the much slower adaptation rate of their bones.
Avoid heavy deadlifts to maintain athleticism in sports
Training heavy deadlifts creates a 'grinding strength' that can reduce your ability to perform the elastic, rotational movements required for sports like golf or throwing a football.
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