Keeping your spine healthy from a young age | Peter Attia and Stuart McGill
ฝัง
- เผยแพร่เมื่อ 16 ก.พ. 2024
- Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free): bit.ly/3w9pJyG
Watch the full episode: • 287 ‒ Lower back pain:...
Become a member to receive exclusive content: bit.ly/3O0pEnY
This clip is from episode 287 - Lower back pain: causes, treatment, and prevention of lower back injuries and pain with Stuart McGill, Ph.D. Stuart McGill is a distinguished professor emeritus at the University of Waterloo and the chief scientific officer at Backfitpro Inc. (www.backfitpro.com/about-us/) where he specializes in evaluating complex cases of lower back pain from across the globe.
In this clip, Peter and Stuart discuss:
- How to maximize the longevity of the spine
- How young people should be thinking about keeping their spine healthy
- The best exercises and resources for promoting back health
- And more
--------
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
Connect with Peter on:
Facebook: bit.ly/PeterAttiaMDFB
Twitter: bit.ly/PeterAttiaMDTW
Instagram: bit.ly/PeterAttiaMDIG
Subscribe to The Drive:
Apple Podcast: bit.ly/TheDriveApplePodcasts
Overcast: bit.ly/TheDriveOvercast
Spotify: bit.ly/TheDriveSpotify
Google Podcasts: bit.ly/TheDriveGoogle
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.com/terms-of-use/ - วิทยาศาสตร์และเทคโนโลยี
![165 - AMA #24 [sneak peek]: Deep dive into blood glucose: why it matters, metrics to track, CGM data](/img/n.gif)
Walking, running, bicycles, escooters, green open spaces, electric buses, electric commuter trains and trams are all parts of a good transportation system. Speak up for improved transportation options in your city. Every train station needs safe, protected places to park and lock bicycles. Children and older adults should be able to ride bicycles to work, school or for fun safely. Stay active for as long as you can.
Have you seen the way people drive? Texting while driving? Riding a bike to school or work is beyond dangerous.
@@michaelporter8242So alternative forms of transportation don't work because cars are too dangerous? This is only because the infrastructure is dominated by cars. Many european countries have very succesful cities in regards to non-car commuting. It's all about how you design the infrastructure.
@@michaelporter8242 Safe, protected and separated bike lanes and trail are needed. Speak up for bicycles in your community. City streets need to be designed to accommodate bicycles and people.
I'd rather not follow the footsteps of the European economy. Biking destroys my hips anyway. I'm fine driving to and from work, I work on a standing treadmill desk and lift 4 or 5 times a week. Biking to work would be extremely dangerous, take 20 times longer than driving, etc. I love cars. One of the best inventions ever.
@@JohnSmith-zs1bf Stay active. Stay healthy. Cycling is not for everyone but more people on bicycles means less traffic jams for people in cars. A diverse transportation helps everyone.
Thank 😊 you. Fantastic interview.
Key takeaways: 1. Teaching how to prevent a problem may be a waste of time because people tend to only be interested when something is wrong. 2. Online resources are often inadequate for providing solutions because an individual needs a specific assessment of their problem to understand how to address it. 3. Seeking help online and operating in an increasingly digital world is helping cause many of our problems in the first place.
Best professor i ever had. Stu is the man
Gold thank you!
I fell off a roof in my late 20's, a bit more than 15ft. I hit the ground (combination of dirt, grass and rocks) like a long jumper because I was trying to land on my feet instead of my backside. I landed 1,2. Heels and then backside. The force of landing split my shoes and skin on my heels. I was in incredible pain. I was on the ground for maybe 20 minutes before I crawled in to the house. A relative actual cleaned and then super glued glued shut the wounds on my heels. We were rural, 1hr+ from the hospital. I spent 3 days in bed taking over the counter pain killers. When I saw my family doctor some time later, he happen to measure me. I had lost about 3/4's of an inch from 6'4" 1/2 to 6'3" 3/4's. An X-ray confirmed that my spine had a slight "S" curve to it now. The thing is, I had hurt my back playing football when I was 18 and it would "Go out" on me maybe twice a year after, it would hurt and tighten up to the point where I couldn't walk. Incredibly painful. After my falling accident and nearly 2 decades later now, it never went out again, I sometimes have minor back pain, but it's nothing like it was before. My doctor had offered procedures to get my height back but I don't want to risk having extreme back pain again.
You got the "whack the tv until it works again" treatment
Never open up a spine unless you absolutely positively need to. Good choice!
Good work
He changed mylife
Did he give you a baby
@@greenapplejuice23 yes madam
Really interesting. I could use a visit to that old man. I’ve managed to stall my back decline since breaking 27 bones and 4 vertebrae 13 years ago but don’t seem to be progressing past about 80% with endurance being my biggest issue now. Maybe he can get me a little further along.
I used a couple of chiropractors but ended up fixing my own problem because I was riding my bike pulling on my bars...big mistake. btw, first missed it as l4 problem but he made that joint loser but the second diagnosis was right tight s-i joint 30 years ago, at least
I walk, run, swim, bike regularly and I still suffer tightness/ stiffness and in my traps, Scalenes, Rhomboid, Deltoids, lats, QL, glutes, quads, Hip flexors, hamstrings, calves. It’s probably quicker to mention the muscles that don’t cause me bother. If I lift weights or do body weight exercises it just makes the problems 10 times worse. In fact, the less exercise I do, the more mobile I feel. Work that one out.
Ps That’s with all the stretching and mobility work I can can fit in.
Same... What's more it is deteriorating every year..
Dont stretch that much, leave it be. It is overrated. Do active warm up for 10 minutes before your workou
You need some PRI in your life. Reach out to either Zac Cupples, Rua Gilna or Neal Hallinan.
I fixed my posture 20 years ago with Alexander Technique. Fixed a pinched nerve in my neck. It was a game changer. I can relate to everything discussed here.
@peterattiamd thoughts on internal hip rotation and back pain? Can you ask mcgill this question? Over the years hip rotation can be affected by age
Interview has already taken place, watch it all there’s a lot of info, what you’re looking for might be in there
It's discussed in his book back mechanic. Basically stiff hips can cause or worsen back pain as they lead to more motion in the spine.
@@johannes_9078 anything specific about internal hip rotation?
@@ramblr5900 not that I can remember
I'm in my early 30's and I recently started doing light exercise like bodyweight squats after rarely ever exercising in my 20's and I started getting constantly worsening lower back pain about a month ago and I'm at the point where I almost can't walk. I really don't know what to do.
It's possible you're doing squats with bad form, and/or you've done too much while being deconditioned from no exercise. I'd stop the squats for now, keep the lower back neutral during daily tasks, and do the McGill Big 3 daily as long as it doesn't provoke pain the next day. Then once the back pain settles, hire a good trainer to take a good look at your squat form.
Look up knees over toes guy. Amazing content
@JJ-fh2qn Just saw your comment now for some reason! Thanks for the help, I'm basically bed ridden now with back pain. But it's very very slowly starting to get better. Once I'm able to recover, I'm definitely going to have to do something about this and I'm screenshotting your comment so I can remember this for later
KneesoverToesguy ^^ changed my life forever
Strengthen your core by doing core stability excercise like planks and side planks everyday and do light fulbody stretches then when u get stronger start training the fuck out of the legs focusing on the posterior chain and back muscles while still training the core and focus on mobility and flexibility in the hips
Gosh, I’m depressed. I have a computer job… and I believe him he is healthier now without computer all day long
Pain is a good teacher.
It’s a masterclass if you’re willing to take notes.
So walking 30 minutes every morning prevents back pain?
I think it's skipping being seated in awful posture for the first 30mins of the day followed by a day being sat at work and driving back home. Starting with food posture walking and stretching is likely enough to start improving his spine health. In short a lot of people's back issues are poor seating and laying posture
Read the Back mechanic for details ... pdfs available via a search ...
Walking is essentially low intensity back strengthening as well decompression for the spine
👍👍
I have high triglyceride 400 and Apob 76, my doc put me on statins,I am very much active in gym and addicted to peanuts :)
9:45 Retiring early
First few minutes was comedy 😂
No posture is a bad posture unless you get stuck in it!
I damaged tendons on the back of my knees. My body’s biomechanics is off. Pain in my lower back and neck.
I use to look like Spider-Man.😢
3:10 You guys walk? Don't you guys have "smart" phones and outsource walking to the other guy?
Second
Read Dr. John Sarno, most back pain is caused by repressed emotions, specifically internalized anger to the point of rage.
Jefferson curl, be careful.
Not no but Hell No. You're thinking of the farce of KOTG. SMG actually knows his stuff. JC should be a hard pass. JC make for great YT videos though.
The weight of that mustache is a contraindication to spine health in its own right
Stop wiggling your back and strengthen your erectors through squats and deadlifts.
Some of this is bad advice, not consistent with current evidence on low back pain