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. 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 Social & Website Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: 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 Apple Podcasts: https://apple.co/3thCToZ Spotify: https://spoti.fi/3PYzuFs Resources Andrew Huberman demonstrates the McGill Big 3: https://youtu.be/f7HLP96HVNM The McGill Big 3: https://youtu.be/LXYPETeHZlA Glute medius exercise (Toe Stab Hip Raises): https://youtu.be/6pKKnVg1hzE?si=Zxb8XeC2P0UZyxyx&t=68 Toe spreaders: https://amzn.to/3JBDNV4 Squat University Core Exercises: https://youtu.be/2_e4I-brfqs AthleanX medial glute exercises to relieve lower back pain: https://youtu.be/DWmGArQBtFI Huberman Lab Episodes Mentioned Dr. Sean Mackey: Tools to Reduce & Manage Pain: https://youtu.be/K9lORz2_XSU Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: https://youtu.be/zEYE-vcVKy8 Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools: https://youtu.be/UNCwdFxPtE8 Sean Wheeler, MD Website: https://bodyguitar.com Uprise: Back Pain Liberation (book): https://amzn.to/3JBR54b LinkedIn: https://www.linkedin.com/in/drseanwheeler X: https://twitter.com/DrSeanWheeler Facebook: https://www.facebook.com/drseanwheeler YouTube: https://www.youtube.com/@dr.seanwheeler7390 Stuart M. McGill, PhD Academic profile: https://uwaterloo.ca/kinesiology-health-sciences/people-profiles/stuart-mcgill Website: https://www.backfitpro.com Books: https://amzn.to/49ZI5jQ Instagram: https://www.instagram.com/backfitpro X: https://twitter.com/drstuartmcgill YouTube: https://www.youtube.com/channel/UCmATSWiGhq8tgEnmYYSLdXQ Facebook: https://www.facebook.com/Backfitpro Kelly Starrett, DPT Website: https://thereadystate.com Built to Move (book): https://amzn.to/3xWMNBO Becoming a Supple Leopard (book): https://amzn.to/4aTO37k Instagram: https://www.instagram.com/thereadystate YouTube: https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA 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 #HubermanLab #Health #BackHealth Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Disclaimer: https://www.hubermanlab.com/disclaimer