Thank you for the mention Andrew! It was an honor working with you through your disc injury. All that was needed was a proper assessment, and the right prescription! Keep working hard and helping so many people!
I had a failed back surgery about four years ago and the way my doctors and surgeon were talking about it made me feel like I was being put on a conveyor belt of constant treatments and more surgery attempts. McGill's book "Back Mechanic" saved me and kept me from going down that path.
@@mrseyed8597 Without knowing what is causing the pain, I would have no idea what would help and what would hurt it worse. I strongly recommend Stuart McGill's book 'Back Mechanic' as it will help you identify the pain triggers.
Same for me. Bottom line, keep moving and lift weights. And by that I mean very very light weights and strengthen. Don’t be Superman. When I get lazy or I’m sick and I stop moving, back pain comes back. Also, don’t be a fat piece of shit. Lose weight. Lose weight slowly over 2 years. Not in a week. No quick fix. Enjoy the process. Enjoy losing, embrace the suck.
@@anoushkas8726I’ve seen people who’ve started greying significantly in their late thirties (especially beards), and lots of sun exposure can make anyone’s facial skin look older, even in one’s twenties.
I have no doubt Dr McGill's exercises work - because they are straight out of the Joseph Pilates playbook. After breaking L1 & L2 @ age 60, I had Pilates in rehab and been doing mat pilates since. At 71, I can do the "bird dogs", side planks, etc without shaking, no pain. Yes, I hear the longevity weight lifting prescriptions, but I challenge anyone who is just lifting to do a few episodes of Move with Nicole. The holistic benefit of a Pilates practice will be instantly apparent. And thank you Dr Huberman for making so many physiological resources understandable and accessible.
@@Buttercup697I will second this, pilates/yoga can mess you up even worse if you have a problem. Don't do them before you fix your pain. Sciatica means you have a pinched nerve, a lot of those stretching exercises will make that worse.
Praise the LORD, for he is GOOD! I’ve been praying for answers to my debilitating back pain. I’m going to start doing these every day. I have a disc compression/bulge at L4/L5 that has completely stopped all physical and even daily activity for me due to the pain. This gives me hope! Thank you, Dr. Huberman!
13:15 Psoas Stretch - As a PT, I always encourage patients to also contract the antagonists muscles to safely facilitate a better stretch, in this case engagement of the gluteals and deep abdominal muscles will help deepen the stretch.
@@HeapLeach Hope I can clarify. The body is beautifully created with muscles which act in opposition to one-another. Consider the biceps (flex the elbow) vs. the tricep (extends the elbow). . So if your intent is to stretch one muscle (agonist), by contracting its opposing muscle (antagonist) simultaneously, there will be a force created around the joint(s) and facilitate a more intense stretch on the muscle. Example: When stretching your hamstring, contract your quadricep and feel how much more stretch you feel in the hamstring. (Maybe I'll post a video of this next week). Of course, there are other ways which can facilitate a deeper stretch - specifically activating the parasympathetic nervous system prior to a stretch session which I argue is the best way to gain flexibility. But, that's a whole other topic for another day. Hope this helps a bit....
A worthless comment as you do nothing to explain just how you do what you are saying we should do. That's what a trainer is supposed to do. Train people to do it (as H does), not just tell them what they should do.
I am in my mid twenties. I have been active in sports and working out since I was young. I had a really bad back injury a little over a year ago. Further medical visits showed arthritis in my s5. The ongoing pain has been debilitating and honestly devastating to my mental. I have done these stretches everyday this week at the gym. My back is feeling so much better. I am absolutely shocked. Thank you. Thank you. Thank you!
I started the McGill big three a few months ago and I sleep pain free now. It has been a game changer! About five years ago I hurt my back when I almost fell playing tennis (I heard loud pop). After that I would wake up three or four times a night with back pain but that has ended :).
Guys don't forget to stretch your hamstrings! I was in excruciating pain, couldn't walk properly, was doing all these exercises, but nothing was changing. I realized over time that it's my hamstrings. It's counterintuitive because everyone is telling you not to do stuff that causes pain. Stretching tight hamstrings is extremely painful but if you don't do it your back pain might not go away. I'm just saying if you're stuck like I was - check your hamstrings.
That's not really prove that the exercises worked, since most back pain subsides or even disappears given enough time. I'm not saying not to do these or some sort of core strengthening exercises but these are not some magic antidote or cure against backpain. In fact McGill himself makes that pretty clear.
This is the difference made when someone is truly experienced at teaching. Andrew huberman knows how to teach. A rare skill combined with deep knowledge of his subject area.
Agreed. I’ve read McGill’s book, watched countless How to videos on the “Big Three” over the last decade and this is by far the best how/why to I’ve seen. And I really don’t give two craps about his personal life so haters can stfu
@chrismackenzie1950 it's a great vid. If you want a more detailed vid on the bird dogs look up the one by Elitefts. Super detailed vid on the technique of it
I had a herniated disc a year ago and thought my life was over, not being able to do the things I love to do. After chiro, physical therapy, and other methods, I found the McGill Big 3. I do them every single morning, never missing. I feel 90 percent normal
Did your chiro and/or PT not offer the big 3 as routine stretches you should be doing? Both of mine did, I just didn't do them and only now realizing how dumb I was all these years (15+).
I understand now why my journey following Yoga with Adriene has been so effective. All these poses are integrated into the workouts and have helped me tremendously as someone with EDS and chronic pain. If someone gets kind of bored doing single exercises I'd challenge them to try the TH-cam 30-days of Yoga with Adriene videos. Thank you for your resourceful videos! ❤
“Thank you for ignoring the color of the carpet”! 😅😂 With all due respect, I love you Huberman! You have change my life! Gratitude is all I have for you!
Dr. Huberman thank you for all you do! The cobra exercise you did is actually called a press up and is part of the McKenzie method which is a system of diagnosis and treatment for back and neck problems and very helpful for disc issues in your entire spine. A McKenzie trained physical therapist is what I would recommend to all of you asking specific questions about your back problems. I have been practicing as a PT for 31 years and don’t know what I would do without it.
McKenzie method does not always work. The method has to be based on the position of the disc placement. McKenzie is an extension based method. Doesn’t work for everyone.
@@christopherguarnieri7439 Nothing works for everyone. Also the McKenzie method is perceived as just extension based but that’s not true. It’s not just press ups. It’s actually a system of mechanical diagnosis and treatment. This is one of many forms of treatment that we would use in PT. Getting the right diagnosis and then the right treatment for an individual’s problem is how it can be managed and or resolved.
My exp with the updog pushup - if you actively have lower back pain already (and the push up hurts), just lie on your stomach for 3-5 minutes first with your fist under your chin or up on your elbows, then do the push up motion after you feel your low back relax.
I've watched many videos explaining bird-dogs, and this was the first time I ever did it right thanks to your emphasis on pushing down. Thank you Huberman!
Stuart McGill is really a reference with his great book the Back Mecanic. He showed me the way to rebuild a a strong foundation for my back that is a game changer for health and performance.
You are my number one podcaster and I really happy to see your physical conditions and always admire people who are looking for equilibrium in mind and body. Thank you for all your incredible content.
Just did this for the first time and can't say i've ever had anything help my backpain so rapidly just after doing it, especially the cobra push ups. Thanks so much for sharing this.
Further information can be found in McGills book Low Back Disorders. Curl up: Perfect. Side Plank: One trick McGill likes to do is cup the supporting arms shoulder with the hand of the other arm. This reduces the load of the side plank and supports the supporting arms shoulder. Bird dog: extending leg below the hip prevents the excessive lumbar lordosis and hip hiking. Thanks Andrew, great video.
The issue with following these exercises without looking at the person lifestyle and what they eat and how stress they are is just scratching the surface of your injury. I had disc herniation a year ago and I was following many stretched and exercises in TH-cam and my physio gave me some. Nothing really worked, until I contacted Bob the physio. He changed my perception in regards to my back pain and thought me a holistic approach to recover from my disc herniation and manage to get fit again. I'm training now 3 times a week in the gym, having a daily routine. Lost almost 8kg, sleeping better. 2 orthopaedic surgeon told me I need surgery and just review my MRI pictures for 15min. I'm so happy didn't go under surgery.
Thank you so much for this episode doc. I’ve had the worst lower back pain ever which made leg day a nightmare, and also made sitting and laying down extremely uncomfortable. I tried these stretches before my leg workout and that was the first time I’ve ever had a leg workout without back pain. And I also felt no pain after. My back has been pain free. And here I was thinking my lifting days were numbered. Thank you for all that you do Doc. Love all the way from Zimbabwe in Africa.
Classic exercises. Been around for decades - if not generations. Glad to see they've stood the test of time. The push-up used to be called McKenzie Extension Exercises (there's several). The 'Bird Dogs' used to be accompanied by an alternative, supine set known as 'Dead Bug' exercises. Still - all great stuff. Validating to see what we used clinically decades ago are still in service. Kudos, Dr. Huberman.
Thanks for the great tutorials. I am a yoga teacher. I do teach all these movements. Proper technique requires mindfulness & bracing the core in all these movements. 👍❤️
Thank you for the great demos. I was in a high speed car accident 12 years ago that injured my C T and L spine. I managed to get rid of 98% of the pain with PRP treatments and some pilates exercises. I do two of the three regularly. I’ve never seen the first one, but will be adding it
Thank you Dr. Huberman for the refresh on the McGill big three… My sciatica has improved 80% since starting the big three last year. Comfort Crisis gym wear…. 👏
Orthopedic physical therapist here! That exercise is most commonly referred to as a prone press up. It is an exercise included in the McKenzie based treatment program for backs with an extension preference. This is only scratching the surface here! 👌 Would love to answer any PT questions Dr. Huberman
I developed a weak psoas muscle due to the sedentary nature of my job. This psoas stretch is at least 3 times better than the ones my physical therapist taught me. I've had the issue for a few months now and, as soon as I got into that warrior-like positioned and turned my pinkie toward my head, I INSTANTLY felt a stretch that all the other exercises didn't even come close to. Thank you so much Andrew, your podcast and videos are nothing short of a Godsend
I'm looking forward to trying these exercises. I would add that one back exercise that is frequently overlooked is sitting up straight! I have been sitting on armless and backless office chairs, stools, or exercise balls for most of the last 30 years. That's basically 8 hours a day at work and I do it at home as well. I seldom experience lower back pain because my back is not "relaxing/compacting" my spine from leaning back (and inevitably down) into a chair back. I would offer that people don't need "back support" while sitting. They need to let their back learn to support itself. It will hurt from the effort the first week or two, but then your back will actually start to strengthen and adapt, often relieving a lot of the pain many people in "desk jobs" experience. And that workout also happens while you are doing other necessary things, so you don't have to add time in your day to exercise your back and torso.
good one, as someone who's had back pain for the last year or so with the introduction of the stretches from Stuart about 2 months back (following a video by Jeremy Either) I've noticed considerable improvement and easing of my lower back tension and have had positive outcomes regarding mobility. Great things to add to your weekly routine if you're an active individual.
thankyou you so much. At 25 years of age few months ago my backpain started with footdrop L4-5 i was so worried if i could walk again or not. good thing now my neurological function is back. (had been working on strengthening my core everyday for a few months) till now with occasional visits in the night by the shooting pain. Will definitely include this in my routine Dr huberman.
Thank you so much for this video! 🙏🙏 I love your channels and I'm very sorry, but I'm totally greatful for the shorter format. However much I enjoy watching your 2 hrs long podcasts, I just don't make enough time for watching all of them. With these up to 20 mins long guides I try to keep up & incorporate what seems most urgent into my everyday life. Sometimes it works, at other times I fail, bt I never give up. Thank you again for all your priceless work - you are the best!
Great job on this, Dr. Huberman. As an orthopedic chiropractor, practicing for 40 years, the instructions you are giving, with caveats to work with a professional are spot on. One correction, if I may. The press up is similar to the cobra pose in yoga, but is not the same as updog. In updog, the hips and thighs come off the floor. In press up, aka cobra, the pelvis and legs are kept pressed against the floor. Again, thank you for bringing good information out of our offices to improve the health of all. 👏
These postural “exercises” are all good. I’ve been a physical therapist for 40 years and have used these exercises with excellent results. Actually, Robin McKenzie promoted the back extension program for disc herniation many years ago. I’ve used them and helped many people with lower extremity neuropathy. Give credit where credit is due, please.
The McKenzie exercise is indeed amazing. Whenever my lower back hurts (I have been diagnosed with t4/t5 - If I’m not mistaken - bulging disk for over 10 years), it makes my life better.
As a yoga teacher really enjoying watching Dr H perform a modified Fish, Bird Dog and High Crescent Lunge poses. They all assist in strengthening the core but are primarily stabilization poses. Attend a class and you'll also get hip openers, backbends, forward folds and twists which are excellent for back pain and recovery when performed correctly.
Thanks for the great video! If you turn your back foot inward (i.e. toward your midline) during the psoas stretch, you'll get a better stretch of the psoas AND it more protective of the the hip joint
Excellent work explaining the big three. I’m a coach and McGill workshop attendee and the big 3 saved my career. Small details to make it better. On the curl-up try to bring your ribs closer to your hips and keep your head no more than 2 inches from the floor. With bird dog the back leg is straight in line diagonally from shoulders and the foot flexed toes toward the knee, push the heel back and tighten glutes. Thanks for all you give us.
@ yes it gone completely. I keep doing them and I added other ab strengthening exercises. Doing it religiously every morning. Strengthen abs and don’t stretch the back while it healing.
Something else which might help people with L4 L5 disc herniation and suffering from sciatica as a result: roll up a hand towel (2 if you're bigger bodied) into a tight roll and place it under your back when sleeping (place where your belt would be). Use it when sleeping on your side or on your back. It helps to keep the spine in neutral position while you're sleeping. Learned that from a Brad & Bob (physiotherapists) vid. My sciatica pain disappeared overnight! In addition, make sure your pillow is not too high or too low; use folded up towels under your pillow can help get the level right for you, aiming to keep spine and head in neutral position. Stack the knees, the top one slightly behind the bottom knee (not in front as this would put your spine out of neutral and cause pressure in the lower back).
Man, ive had back pain on and off for years. It recently got pretty unbearable and I stumbled across this video......that standing psoas stretch has helped me so much! thank you thank you thank you thank you thank you :)
Great explanation! Fortunately I don’t surfferfrom back pain, because I have always made these moves without knowing them, but know some people that really need to start doing these exercises. Thank you for the lesson!! You’re the best!
The McGill big three is a solid start but don’t get discouraged if it does not get rid of your pain. I started with the Big 3 but had to go a different direction with my ruptured L5-S1 disc along with degenerative discs above that site.
I have a pretty extensive history with back pain and injury. I have a spinal fusion with hardware. I'm developing some new problems above and below the fusion site. I'm under the care of a PT and two MD. I made some modifications to these exercises and added them to my PT regimen. Right now I omit the bird dog and I do an isometric version of the curl up. I do the side plank against a wall, like a wall push up. I'm proceeding very cautiously, but these are without a doubt helping. I told the pain management center that I would like to hold off for a little while and give these a better chance. They fully agreed.
Do these but also know that trauma and emotions are stored in the body. Most back pain starts with an injury but persists because of undigested emotion. I dealt with back pain for over 5 years and only when I addressed the emotional side of things did my paid go away. Hope this helps. Great book to read is Healing Back Pain, it talks all about this.
Mcgill is the real deal. I have two herniated discs in my lower back ive had since i was 17 in like 2011 and i started doing the mcgill method everyday for like two years and im finally out of pain. I still donthe big three before every workout just not everyday now
Thank you for this! Please please do the same kind of thing for healthy knees! 🙏🏽 trying so hard to get in shape and no matter what I try to do my knees swell terribly
That’s a great video. I would add, if you have back pain, to do some side spinal movements and some figure 8s with the shoulders. Works wonders. Picking ropeflow has also helped a lot of people with back pain
Dr huberman. I love your science based information, I have made so many positive changes in my life thanks to yourself and others sharing this information to the world for free. I thank you for this. If possible, could you do some video on infant and child nutrition needs and supplements that would be suitable for them. Thanks, Ash Butler
Thank you Dr. Huberman for this! I took notes and will try to follow these methods and hope to relieve my back pain due to herniated disc on lower back.
That cobra pose or cobra pushup, that is the last exercise, is actually part of the "McKenzie Method" or "McKenzie Technique". Some Physical Therapist will do extra training in this technique. I used this technique to overcome a ruptured disc of my L5/S1. I was in a wheelchair for a week, crutches for 6 months and walked with a cane for a year. I had done everything I could but surgery to overcome the weakness in my right leg and pain that I was having. Everything helped but the #1 thing that made a difference was the "McKenzie Method". I tried to do the "McKenzie Method" on my own off of youtube but there is a different level that can be achieved by an expert. I ended up seeing a Physical Therapist that was trained extensively in the "McKenzie Technique". She promised me that I would need just 5 visits or less and I would never see her again. I saw her 4 times and it changed my life. I'm back to running, cycling, obsticle course racing and lifting weights. I thank god for Dr. Laura Mannering everyday! Jay
I actually just tried a modified McKenzie for a nagging sciatic nerve pain. I did 10 reps and in the last 3, i blew out air to help with a bigger stretch of the spine. I got immediate relieve. I am done with deep lacrosse ball massages since this may worsen the situation. I will try the Big 3 as well.
Hi! I just saw this comment. I also have the same spot of herniated disc on L5/S1, which was diagnosed 2 years ago. I did physical therapies but I still have sciatica on my right leg and pain in the butt area. I also wanna go back to my activities especially hiking. Your comment gives me hope that it can heal without surgery. Can you share other tips that you did to heal it? Thank you in advance.
@@nivispace You may want to try squatting and deadlifts in the gym...learn about strengthening the posterior chain. Movement is king...rest is your enemy here.
@@nivispace If you can squat or deadlift without pain, do it..otherwise, stop. Yes, I don't feel bending helps. You want to activated weak links...this is probably a core issue more than anything else and you can fixed bulging disc issues without the knife.
Can you please post a video where you demonstrate the glute activation exercise and the 'against the wall' stretches discussed in the podcast? Thanks so much for the rest of this!!
Thanks for the video. I listen to your podcast episode today while at work. I drove 250 miles on top of it. I'm sitting in a stool working and doing dent repairs all day. I've been suffering with lower back pain like you mention here.
Huberman is the only guy who does an exercise video in a button up shirt, and jeans with a belt on. Truly built different.
Hahah indeed
😂
nah theres many physiotherapists that have videos like this in the same outfit.
@@myohmy-fb9ns bob and brad..the two most famous..physical therapists..on the internet
He has a lot of Tattoos
Thank you for the mention Andrew! It was an honor working with you through your disc injury. All that was needed was a proper assessment, and the right prescription! Keep working hard and helping so many people!
Wow 😲 so cool y’all commented!
rehabfix channel is legit
I had a failed back surgery about four years ago and the way my doctors and surgeon were talking about it made me feel like I was being put on a conveyor belt of constant treatments and more surgery attempts. McGill's book "Back Mechanic" saved me and kept me from going down that path.
I have an unknown back pain could this episode(the main episode) help me ?
@@mrseyed8597 Without knowing what is causing the pain, I would have no idea what would help and what would hurt it worse. I strongly recommend Stuart McGill's book 'Back Mechanic' as it will help you identify the pain triggers.
@@mrseyed8597depend if you have something that need checking with a doctor.
Same for me. Bottom line, keep moving and lift weights. And by that I mean very very light weights and strengthen. Don’t be Superman. When I get lazy or I’m sick and I stop moving, back pain comes back. Also, don’t be a fat piece of shit. Lose weight. Lose weight slowly over 2 years. Not in a week. No quick fix. Enjoy the process. Enjoy losing, embrace the suck.
@@JimmyMook you had surgery?
Love how dedicated he is to provide information accurately.
It is remarkable. Almost as soon as I question what he means when he says something, he clarifies it for me.
Lol, should we really be taking advice from someone who is 48 but looks 58??🤔😅
O goood
@@anoushkas8726I’ve seen people who’ve started greying significantly in their late thirties (especially beards), and lots of sun exposure can make anyone’s facial skin look older, even in one’s twenties.
@@anoushkas8726 Lol, You assume that you have ability to find age of an adult by just looking at them. dilustional.
I have no doubt Dr McGill's exercises work - because they are straight out of the Joseph Pilates playbook. After breaking L1 & L2 @ age 60, I had Pilates in rehab and been doing mat pilates since. At 71, I can do the "bird dogs", side planks, etc without shaking, no pain. Yes, I hear the longevity weight lifting prescriptions, but I challenge anyone who is just lifting to do a few episodes of Move with Nicole. The holistic benefit of a Pilates practice will be instantly apparent. And thank you Dr Huberman for making so many physiological resources understandable and accessible.
Dealing with sciatica… my PT is giving me Pilates to do every day
@@Buttercup697Don't do it in mcgills book he specifically says to avoid yoga pilates and stretching the spine.
@@Buttercup697I will second this, pilates/yoga can mess you up even worse if you have a problem. Don't do them before you fix your pain. Sciatica means you have a pinched nerve, a lot of those stretching exercises will make that worse.
This video is a gem for everyone who is having back pain, herniated discs or sciatica pain. It puts together almost all the best stretches
Praise the LORD, for he is GOOD! I’ve been praying for answers to my debilitating back pain. I’m going to start doing these every day. I have a disc compression/bulge at L4/L5 that has completely stopped all physical and even daily activity for me due to the pain. This gives me hope! Thank you, Dr. Huberman!
How have you progressed ? I have a similar injury
Yoga Namaskar done wonders for me
13:15 Psoas Stretch - As a PT, I always encourage patients to also contract the antagonists muscles to safely facilitate a better stretch, in this case engagement of the gluteals and deep abdominal muscles will help deepen the stretch.
Thank you for the explanation!
appreciate it, thanks
Further explanation please 🙏
@@HeapLeach Hope I can clarify. The body is beautifully created with muscles which act in opposition to one-another. Consider the biceps (flex the elbow) vs. the tricep (extends the elbow). . So if your intent is to stretch one muscle (agonist), by contracting its opposing muscle (antagonist) simultaneously, there will be a force created around the joint(s) and facilitate a more intense stretch on the muscle. Example: When stretching your hamstring, contract your quadricep and feel how much more stretch you feel in the hamstring. (Maybe I'll post a video of this next week). Of course, there are other ways which can facilitate a deeper stretch - specifically activating the parasympathetic nervous system prior to a stretch session which I argue is the best way to gain flexibility. But, that's a whole other topic for another day. Hope this helps a bit....
A worthless comment as you do nothing to explain just how you do what you are saying we should do. That's what a trainer is supposed to do. Train people to do it (as H does), not just tell them what they should do.
I am in my mid twenties. I have been active in sports and working out since I was young. I had a really bad back injury a little over a year ago. Further medical visits showed arthritis in my s5. The ongoing pain has been debilitating and honestly devastating to my mental. I have done these stretches everyday this week at the gym. My back is feeling so much better. I am absolutely shocked. Thank you. Thank you. Thank you!
Stay with it. I had an injury at 25 (40 now) and I wish information like this was more widely available back then.
@@perfectifmelancholy Will do! I am so glad I happened to stumble onto this information. I hope you’re doing well!
These aren't stretches they're exercises. if you have arthritis you should avoid stretching.
I started the McGill big three a few months ago and I sleep pain free now. It has been a game changer! About five years ago I hurt my back when I almost fell playing tennis (I heard loud pop). After that I would wake up three or four times a night with back pain but that has ended :).
Thank goodness. Good to hear that! 😊
🙏🏻🙏🏻
Great to hear
You hear a loud pop? Is lifting painful for you?
What else did you do to treat this issue?
Guys don't forget to stretch your hamstrings!
I was in excruciating pain, couldn't walk properly, was doing all these exercises, but nothing was changing. I realized over time that it's my hamstrings. It's counterintuitive because everyone is telling you not to do stuff that causes pain. Stretching tight hamstrings is extremely painful but if you don't do it your back pain might not go away.
I'm just saying if you're stuck like I was - check your hamstrings.
I had sciatica in 2020. Been doing these exercises for 5 years. Pain free now
how long did you do the exercises after you got pain free?
That's not really prove that the exercises worked, since most back pain subsides or even disappears given enough time. I'm not saying not to do these or some sort of core strengthening exercises but these are not some magic antidote or cure against backpain. In fact McGill himself makes that pretty clear.
@@encianhoratiu5301 add the 90-90 switches and it will take days or weeks
@@encianhoratiu5301 theres no reason to stop, you're not a hunter gatherer, you need to exercise to keep your body in health.
This is the difference made when someone is truly experienced at teaching. Andrew huberman knows how to teach. A rare skill combined with deep knowledge of his subject area.
Agreed. I’ve read McGill’s book, watched countless
How to videos on the “Big Three” over the last decade and this is by far the best how/why to I’ve seen. And I really don’t give two craps about his personal life so haters can stfu
We are all doomed
Deep knowledge? He has zero background in anything he’s talking about in this video
@chrismackenzie1950 it's a great vid. If you want a more detailed vid on the bird dogs look up the one by Elitefts. Super detailed vid on the technique of it
As a licensed physical therapists assistant, this is one of the hidden gems! so effective!
I had a herniated disc a year ago and thought my life was over, not being able to do the things I love to do. After chiro, physical therapy, and other methods, I found the McGill Big 3. I do them every single morning, never missing. I feel 90 percent normal
OuchOh! Glad you’re feeling better! ❤
Did your chiro and/or PT not offer the big 3 as routine stretches you should be doing? Both of mine did, I just didn't do them and only now realizing how dumb I was all these years (15+).
Hi man!
Can you tell me afyer what amount of time this exercises helped you?
Thanks!
@@bparker06 no they didn’t unfortunately
@@avengerplay7729 if you really take it seriously and flex and contract during those movements, within a week
I understand now why my journey following Yoga with Adriene has been so effective. All these poses are integrated into the workouts and have helped me tremendously as someone with EDS and chronic pain. If someone gets kind of bored doing single exercises I'd challenge them to try the TH-cam 30-days of Yoga with Adriene videos. Thank you for your resourceful videos! ❤
yes - she’s not a physio so far as i know but her sessions are reliably therapeutic.
Yoga with Tim can provide some more physio info during guided videos.
“Thank you for ignoring the color of the carpet”! 😅😂 With all due respect, I love you Huberman! You have change my life! Gratitude is all I have for you!
it was really hard
Dr. Huberman thank you for all you do! The cobra exercise you did is actually called a press up and is part of the McKenzie method which is a system of diagnosis and treatment for back and neck problems and very helpful for disc issues in your entire spine. A McKenzie trained physical therapist is what I would recommend to all of you asking specific questions about your back problems. I have been practicing as a PT for 31 years and don’t know what I would do without it.
McKenzie method does not always work. The method has to be based on the position of the disc placement. McKenzie is an extension based method. Doesn’t work for everyone.
@@christopherguarnieri7439 Nothing works for everyone. Also the McKenzie method is perceived as just extension based but that’s not true. It’s not just press ups. It’s actually a system of mechanical diagnosis and treatment. This is one of many forms of treatment that we would use in PT. Getting the right diagnosis and then the right treatment for an individual’s problem is how it can be managed and or resolved.
My exp with the updog pushup - if you actively have lower back pain already (and the push up hurts), just lie on your stomach for 3-5 minutes first with your fist under your chin or up on your elbows, then do the push up motion after you feel your low back relax.
That’s me rn thanks
What's updog?
@@adnan7698 Not much, what's up with you?
Damn dude can't believe you hit him with that @Walter5850
Interesting. Just came from the TH-cam channel squat university which proclaims your mentioned exercise. Maybe it is the base version of the updog one
I love that he isn't even using a yoga mat for this. Simple, effective, and free.
Thanks!
I love that he’s doing this in his work/casual clothes! Andrew is the man! Thanks for this!!
I've watched many videos explaining bird-dogs, and this was the first time I ever did it right thanks to your emphasis on pushing down. Thank you Huberman!
Stuart McGill is really a reference with his great book the Back Mecanic. He showed me the way to rebuild a a strong foundation for my back that is a game changer for health and performance.
You are my number one podcaster and I really happy to see your physical conditions and always admire people who are looking for equilibrium in mind and body. Thank you for all your incredible content.
Just did this for the first time and can't say i've ever had anything help my backpain so rapidly just after doing it, especially the cobra push ups. Thanks so much for sharing this.
Further information can be found in McGills book Low Back Disorders.
Curl up:
Perfect.
Side Plank:
One trick McGill likes to do is cup the supporting arms shoulder with the hand of the other arm. This reduces the load of the side plank and supports the supporting arms shoulder.
Bird dog: extending leg below the hip prevents the excessive lumbar lordosis and hip hiking.
Thanks Andrew, great video.
Thank you Andrew and the team. You are making us smarter and healthier with each episode.
The issue with following these exercises without looking at the person lifestyle and what they eat and how stress they are is just scratching the surface of your injury. I had disc herniation a year ago and I was following many stretched and exercises in TH-cam and my physio gave me some. Nothing really worked, until I contacted Bob the physio. He changed my perception in regards to my back pain and thought me a holistic approach to recover from my disc herniation and manage to get fit again. I'm training now 3 times a week in the gym, having a daily routine. Lost almost 8kg, sleeping better. 2 orthopaedic surgeon told me I need surgery and just review my MRI pictures for 15min. I'm so happy didn't go under surgery.
Thank you so much for this episode doc. I’ve had the worst lower back pain ever which made leg day a nightmare, and also made sitting and laying down extremely uncomfortable. I tried these stretches before my leg workout and that was the first time I’ve ever had a leg workout without back pain. And I also felt no pain after. My back has been pain free. And here I was thinking my lifting days were numbered. Thank you for all that you do Doc. Love all the way from Zimbabwe in Africa.
I can't thank you enough. It's like you did this just for me. (My lower back pain has been hanging out with me for a year, on and off. )
It would be amazing to see a similar video about strengthening the neck! Thank you for all you do.
Classic exercises. Been around for decades - if not generations. Glad to see they've stood the test of time.
The push-up used to be called McKenzie Extension Exercises (there's several). The 'Bird Dogs' used to be accompanied by an alternative, supine set known as 'Dead Bug' exercises.
Still - all great stuff. Validating to see what we used clinically decades ago are still in service. Kudos, Dr. Huberman.
Thanks for the great tutorials. I am a yoga teacher. I do teach all these movements. Proper technique requires mindfulness & bracing the core in all these movements. 👍❤️
Thanks for this refresher. Had back surgery 3 yrs ago and have been using the McGill three since. Have not had a back issue since
Thank you for the great demos. I was in a high speed car accident 12 years ago that injured my C T and L spine.
I managed to get rid of 98% of the pain with PRP treatments and some pilates exercises. I do two of the three regularly. I’ve never seen the first one, but will be adding it
When Huberman stands he looks like a freaking Viking
Wait til you see his Lift Run Shoot with Cam Hanes!
He IS a Viking!!
isn’t he?
He is a Viking! Have you seen his tattoos?
this is my first time seeing his whole body his a true viking man gad bless him❤
Thank you Dr. Huberman for the refresh on the McGill big three… My sciatica has improved 80% since starting the big three last year.
Comfort Crisis gym wear…. 👏
Orthopedic physical therapist here! That exercise is most commonly referred to as a prone press up.
It is an exercise included in the McKenzie based treatment program for backs with an extension preference. This is only scratching the surface here! 👌 Would love to answer any PT questions Dr. Huberman
@nicholasbader9069 Don’t count on it. The man likes to be the center of attention.
@@hansmemling2311 haters gonna hate! Always!
May I have one?😅 I didn’t understand very well, is it safe to do these exercises when there’s still discomfort in my lower back?
Fantastic sequence. Just ordered McGill’s book and video. Found relief and strengthening
i hope this marks the entry into exercise and other demonstrations from Huberman
I developed a weak psoas muscle due to the sedentary nature of my job. This psoas stretch is at least 3 times better than the ones my physical therapist taught me. I've had the issue for a few months now and, as soon as I got into that warrior-like positioned and turned my pinkie toward my head, I INSTANTLY felt a stretch that all the other exercises didn't even come close to. Thank you so much Andrew, your podcast and videos are nothing short of a Godsend
This works wonders for me and keeps me in the gym and playing with my son. Thank you 🙏
I'm looking forward to trying these exercises. I would add that one back exercise that is frequently overlooked is sitting up straight! I have been sitting on armless and backless office chairs, stools, or exercise balls for most of the last 30 years. That's basically 8 hours a day at work and I do it at home as well. I seldom experience lower back pain because my back is not "relaxing/compacting" my spine from leaning back (and inevitably down) into a chair back. I would offer that people don't need "back support" while sitting. They need to let their back learn to support itself. It will hurt from the effort the first week or two, but then your back will actually start to strengthen and adapt, often relieving a lot of the pain many people in "desk jobs" experience. And that workout also happens while you are doing other necessary things, so you don't have to add time in your day to exercise your back and torso.
good one, as someone who's had back pain for the last year or so with the introduction of the stretches from Stuart about 2 months back (following a video by Jeremy Either) I've noticed considerable improvement and easing of my lower back tension and have had positive outcomes regarding mobility. Great things to add to your weekly routine if you're an active individual.
thankyou you so much. At 25 years of age few months ago my backpain started with footdrop L4-5 i was so worried if i could walk again or not. good thing now my neurological function is back. (had been working on strengthening my core everyday for a few months) till now with occasional visits in the night by the shooting pain. Will definitely include this in my routine Dr huberman.
Just another life saving video
Demonstrating these poses is super helpful! Thank you for a great episode and clip!
Team Huberman! 🙏✝️🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴👍👏👏👏👏👏👏👏👏👏👏👏👏👏
Thank you so much for this video! 🙏🙏 I love your channels and I'm very sorry, but I'm totally greatful for the shorter format. However much I enjoy watching your 2 hrs long podcasts, I just don't make enough time for watching all of them. With these up to 20 mins long guides I try to keep up & incorporate what seems most urgent into my everyday life. Sometimes it works, at other times I fail, bt I never give up. Thank you again for all your priceless work - you are the best!
Great job on this, Dr. Huberman. As an orthopedic chiropractor, practicing for 40 years, the instructions you are giving, with caveats to work with a professional are spot on. One correction, if I may. The press up is similar to the cobra pose in yoga, but is not the same as updog. In updog, the hips and thighs come off the floor. In press up, aka cobra, the pelvis and legs are kept pressed against the floor. Again, thank you for bringing good information out of our offices to improve the health of all. 👏
I wish u get well soon ❤❤❤.
Plz plz plz make part 2 as soon as possible.
And we love...❤❤❤
Good thing, I wa already doing 2 of the 3 recommended back exercises. Bad thing, I was doing them poorly. Thanks for the tips!
These postural “exercises” are all good. I’ve been a physical therapist for 40 years and have used these exercises with excellent results. Actually, Robin McKenzie promoted the back extension program for disc herniation many years ago. I’ve used them and helped many people with lower extremity neuropathy. Give credit where credit is due, please.
The McKenzie exercise is indeed amazing. Whenever my lower back hurts (I have been diagnosed with t4/t5 - If I’m not mistaken - bulging disk for over 10 years), it makes my life better.
I thought that when I watched this… as an osteopath and sufferer of a disc herniation I learnt about McKenzie over 10 years ago.
These are great pain free excersises, I never realised I was so weak. Have broken my back twice so this was a very helpful episode.
As a yoga teacher really enjoying watching Dr H perform a modified Fish, Bird Dog and High Crescent Lunge poses. They all assist in strengthening the core but are primarily stabilization poses. Attend a class and you'll also get hip openers, backbends, forward folds and twists which are excellent for back pain and recovery when performed correctly.
¡Hola Profe!Thank You for a tutorial."Лучше один раз увидеть,чем сто раз услышать!"Thank You for all Your hard work and care for all of us.
Thanks for the great video! If you turn your back foot inward (i.e. toward your midline) during the psoas stretch, you'll get a better stretch of the psoas AND it more protective of the the hip joint
Very helpful & good to see that someone as fit as Andrew struggle, very reassuring
God bless you man....... very greatfull to found you on TH-cam ... amazing content ❤
Great you do this. Much better than just trying to explain it without showing.
Absolutely!!
Thank you, Andrew, you are truly the best at helping people to better themselves.
Thank you for this and for all of your awesome podcasts
Thank you for sharing your knowledge and for hosting great discussions with experts on your podcast. Much love from a grateful fan.
Four out of five helped with my sciatica… thanks for putting these all together in one video!
Thank u so much Andrew Huberman 🙏
Huberman is a godsend
Excellent work explaining the big three. I’m a coach and McGill workshop attendee and the big 3 saved my career. Small details to make it better. On the curl-up try to bring your ribs closer to your hips and keep your head no more than 2 inches from the floor. With bird dog the back leg is straight in line diagonally from shoulders and the foot flexed toes toward the knee, push the heel back and tighten glutes. Thanks for all you give us.
McGill big 3 works. I use them every day now. Back pain is fading away every day.
Has your back pain gone now?
@ yes it gone completely. I keep doing them and I added other ab strengthening exercises. Doing it religiously every morning.
Strengthen abs and don’t stretch the back while it healing.
Something else which might help people with L4 L5 disc herniation and suffering from sciatica as a result: roll up a hand towel (2 if you're bigger bodied) into a tight roll and place it under your back when sleeping (place where your belt would be). Use it when sleeping on your side or on your back. It helps to keep the spine in neutral position while you're sleeping. Learned that from a Brad & Bob (physiotherapists) vid. My sciatica pain disappeared overnight! In addition, make sure your pillow is not too high or too low; use folded up towels under your pillow can help get the level right for you, aiming to keep spine and head in neutral position. Stack the knees, the top one slightly behind the bottom knee (not in front as this would put your spine out of neutral and cause pressure in the lower back).
Man, ive had back pain on and off for years. It recently got pretty unbearable and I stumbled across this video......that standing psoas stretch has helped me so much! thank you thank you thank you thank you thank you :)
Great explanation! Fortunately I don’t surfferfrom back pain, because I have always made these moves without knowing them, but know some people that really need to start doing these exercises. Thank you for the lesson!! You’re the best!
This was very helpful. Would you do a similar episode on knee pain?
Just a note that cobra/extension is contra indicated with spondylothesis.
MG Big three and KOT guy changed my life. No joke. I’m bulletproof these days. Used to tweak my back 3-4 times a year.
The McGill big three is a solid start but don’t get discouraged if it does not get rid of your pain. I started with the Big 3 but had to go a different direction with my ruptured L5-S1 disc along with degenerative discs above that site.
Thank you so much for this video, it’s changed my life. Loved the episode with Dr McGill, super insightful, so grateful
I have a pretty extensive history with back pain and injury. I have a spinal fusion with hardware. I'm developing some new problems above and below the fusion site. I'm under the care of a PT and two MD. I made some modifications to these exercises and added them to my PT regimen. Right now I omit the bird dog and I do an isometric version of the curl up. I do the side plank against a wall, like a wall push up. I'm proceeding very cautiously, but these are without a doubt helping. I told the pain management center that I would like to hold off for a little while and give these a better chance. They fully agreed.
I am so incredibly grateful for finding the huberman lab. Next to david deida he is one of my 2 big idols for how to live my best life ❤
Yeah This is a good starting point after injury. After that, begin to squat and deadlift. That took my backpain away within 3 weeks.
oh no! great content! didn't expect the professor teaching us some moves. great!
Neither do I
Do these but also know that trauma and emotions are stored in the body. Most back pain starts with an injury but persists because of undigested emotion. I dealt with back pain for over 5 years and only when I addressed the emotional side of things did my paid go away. Hope this helps. Great book to read is Healing Back Pain, it talks all about this.
Who’s the author?? I see there’s a couple of books with the same title
@@cristalcordova4758 John E Sarno
Mcgill is the real deal. I have two herniated discs in my lower back ive had since i was 17 in like 2011 and i started doing the mcgill method everyday for like two years and im finally out of pain. I still donthe big three before every workout just not everyday now
Huberman has got you covered and is quickly becoming the only source of info that I have no reservations about placing all of my trust in.
Thank you so so much for demonstrating these ❤❤❤
Thank you for this! Please please do the same kind of thing for healthy knees! 🙏🏽 trying so hard to get in shape and no matter what I try to do my knees swell terribly
the timing of this video is just perfect, thank you Sir
That’s a great video. I would add, if you have back pain, to do some side spinal movements and some figure 8s with the shoulders. Works wonders. Picking ropeflow has also helped a lot of people with back pain
Love this new expanded content! 💪💪
Dr huberman.
I love your science based information, I have made so many positive changes in my life thanks to yourself and others sharing this information to the world for free. I thank you for this.
If possible, could you do some video on infant and child nutrition needs and supplements that would be suitable for them. Thanks, Ash Butler
Thank you!!
That's warrior 1 😊
More of these videos, please! Thank you
Wow I can barely do the curl up. Maybe that explains a lot of my lower back pain is due to weak core. I’m going to keep at it! Thank you.
Thank you so much, Dr. Huberman. Just love it. Cobra is the perfect name. Updog would be with the hips off the ground.
Thank you Dr. Huberman for this! I took notes and will try to follow these methods and hope to relieve my back pain due to herniated disc on lower back.
That cobra pose or cobra pushup, that is the last exercise, is actually part of the "McKenzie Method" or "McKenzie Technique". Some Physical Therapist will do extra training in this technique.
I used this technique to overcome a ruptured disc of my L5/S1. I was in a wheelchair for a week, crutches for 6 months and walked with a cane for a year. I had done everything I could but surgery to overcome the weakness in my right leg and pain that I was having. Everything helped but the #1 thing that made a difference was the "McKenzie Method". I tried to do the "McKenzie Method" on my own off of youtube but there is a different level that can be achieved by an expert. I ended up seeing a Physical Therapist that was trained extensively in the "McKenzie Technique". She promised me that I would need just 5 visits or less and I would never see her again. I saw her 4 times and it changed my life. I'm back to running, cycling, obsticle course racing and lifting weights. I thank god for Dr. Laura Mannering everyday!
Jay
I actually just tried a modified McKenzie for a nagging sciatic nerve pain. I did 10 reps and in the last 3, i blew out air to help with a bigger stretch of the spine. I got immediate relieve. I am done with deep lacrosse ball massages since this may worsen the situation. I will try the Big 3 as well.
Hi! I just saw this comment. I also have the same spot of herniated disc on L5/S1, which was diagnosed 2 years ago. I did physical therapies but I still have sciatica on my right leg and pain in the butt area. I also wanna go back to my activities especially hiking. Your comment gives me hope that it can heal without surgery. Can you share other tips that you did to heal it? Thank you in advance.
@@nivispace You may want to try squatting and deadlifts in the gym...learn about strengthening the posterior chain. Movement is king...rest is your enemy here.
@@golfshoe9321 should I try those? My doctor said that bending is bad, and will just exacerbate the pain. Are those safe for lumbar spine?
@@nivispace If you can squat or deadlift without pain, do it..otherwise, stop. Yes, I don't feel bending helps. You want to activated weak links...this is probably a core issue more than anything else and you can fixed bulging disc issues without the knife.
Can you please post a video where you demonstrate the glute activation exercise and the 'against the wall' stretches discussed in the podcast? Thanks so much for the rest of this!!
Thanks for the video. I listen to your podcast episode today while at work. I drove 250 miles on top of it. I'm sitting in a stool working and doing dent repairs all day. I've been suffering with lower back pain like you mention here.
The doctor, the Man , the Legend! ✌
thanks Dr. Huberman. You're generous to do this . And appreciate the warning about direction of the hernia.