Protocols to Strengthen & Pain Proof Your Back

McGill Big 3

Andrew Huberman introduces the McGill Big 3 exercises, developed by Dr. Stuart McGill, as essential protocols for back strengthening and pain relief. The first exercise, the curl-up, is a safer alternative to traditional sit-ups, focusing on stabilizing the spine without exacerbating disc herniation 1. The second exercise, the side plank, is highlighted for its benefits in building a strong support spine and preventing back pain 2.

   

Bird Dog & Variations

The final exercise in the McGill Big 3 is the bird dog, which involves extending one arm and the opposite leg while maintaining a stable spine. This exercise is crucial for generating strong neural contractions and ensuring proper form 3. Huberman also discusses variations of the curl-up, emphasizing the importance of proper technique to avoid aggravating back pain 4.

   

Additional Protocols

Huberman expands on additional protocols beyond the McGill Big 3, such as medial glute activation and despasm techniques. These exercises are vital for supporting the lower back and stabilizing the pelvis 5. He credits Jeff Cavaliere for introducing him to these protocols, which have been highly effective in relieving lower back pain 6.

   

Functional Strength

Building functional strength in the muscles surrounding the spine is essential for overall back health. Huberman emphasizes the importance of performing movements properly to build strong neuromuscular activation patterns 7. He also discusses various protocols that require minimal time and no equipment, making them accessible for everyone 8.