Build a Strong, Pain-Proof Back | Dr. Stuart McGill

Andrew Huberman

Jul 15, 2024

Episode description

In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.

We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.

We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.

Access the full show notes for this episode: https://www.hubermanlab.com/episode/dr-stuart-mcgill-build-a-strong-pain-proof-back

Watch the clip on back pain relief and spine anatomy that accompanies this episode: https://youtu.be/6SSxgAUfFug

Demonstration of The McGill Method: https://youtu.be/f7HLP96HVNM

*Thank you to our sponsors*
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
LMNT: https://drinklmnt.com/huberman

*Huberman Lab Social & Website*
Instagram: https://www.instagram.com/hubermanlab
Threads: https://www.threads.net/@hubermanlab
X: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
TikTok: https://www.tiktok.com/@hubermanlab
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com
Newsletter: https://www.hubermanlab.com/newsletter

*Dr. Stuart McGill*
Website: https://www.backfitpro.com
University of Waterloo academic profile: https://uwaterloo.ca/kinesiology-health-sciences/people-profiles/stuart-mcgill
Publications: https://www.backfitpro.com/medical-publications/
Books: https://www.backfitpro.com/books
YouTube: https://www.youtube.com/@backfitpro9992
Instagram: https://www.instagram.com/backfitpro
X: https://x.com/drstuartmcgill
Facebook: https://www.facebook.com/Backfitpro

*Timestamps*
00:00:00 Dr. Stuart McGill
00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up
00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy
00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs
00:20:25 Flexibility & Exercises; Discs & Collagen
00:25:43 Sponsor: AG1
00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes
00:36:17 Back Pain, Goals & Training Program
00:45:57 Spine Hygiene, Back Pain, Powerlifting
00:53:33 Genetics & Running
00:59:34 Sponsor: LMNT
01:00:46 Rehabilitation & Reducing Volume; Injury
01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints
01:17:40 Pain Types, Biopsychosocial Model of Pain
01:26:15 Coaching, Explosivity & Endurance
01:32:43 Virtual Surgery & Rest, Pain Recovery
01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability
01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support
01:51:09 Tool: Daily Walking; Sitting
01:55:33 Deadlift & Bone Density, Glute-Ham Raise
02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives
02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age
02:24:16 Platelet-Rich Plasma (PRP); Disc Damage
02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength
02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry
02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel
02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

#HubermanLab #BackPain

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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.

#exercise

#longevity

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.

#mobility

#recovery

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.

#bones

#genetics

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.

#nervous-system

#pain

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.

#joints

#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.

#pain

#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.

#bones

#exercise

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.