Protocols to Strengthen & Pain Proof Your Back
Andrew Huberman
Apr 29, 2024
Mindsip insights from this episode:
Practice belly breathing to relax at rest
When not exercising, you should relax your abdominal wall and practice belly breathing, which is the opposite of the bracing needed during heavy lifting.
Train anti-rotational core muscles with staggered stance exercises
Performing exercises like dumbbell curls in a staggered stance while keeping your belly button facing forward trains crucial anti-rotational core muscles.
Perform advanced psoas stretch with lunge and arm raise
To effectively stretch the psoas, perform a lunge and raise the arm on the same side as the back leg, turning your palm to the ceiling and your pinky toward your head.
Generate core rigidity for powerful and safe movement
You actually want to be able to generate rigidity and stiffness within your core and spine in order to move your limbs powerfully and safely.
Tailor support based on your spine type
People with thicker wrists and torsos tend to have thicker, more stable spines, while those with thinner builds have more mobile spines that require more muscular support.
Avoid traditional sit-ups to protect your back
Traditional sit-ups can be one of the worst exercises for your back, as they can cause discs to bulge further and impinge on nerves.
Position tongue on roof of mouth for head safety during exercises
Placing your tongue on the roof of your mouth during certain exercises helps put your head into a safe, default position and facilitates proper breathing.
Make a fist during bird dog for enhanced stability
Making a fist with your extended hand during the bird dog exercise generates a stronger neural contraction, leading to greater stability throughout your body.
Reverse disc bulge with spinal extension exercises
For certain types of disc herniation, doing spinal extension exercises like cobra poses can help push the bulging disc back into alignment and relieve pain.
Strengthen feet to enhance spine stability and reduce back pain
Strengthening your feet and learning to spread your toes creates a stable foundation that carries up the entire body, improving spine stability and alleviating back pain.
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