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Protocols to Strengthen & Pain Proof Your Back — Whalespan

Content›Video›Protocols to Strengthen & Pa…

Protocols to Strengthen & Pain Proof Your Back

Andrew Huberman2h 8m · 2024-04-29

Claims Made

217

Claims Supported

181

Support Rate

83%

Support rate

181 of 217 claims supported

181 supported36 partial / not

Claims from this content

162

✓Well SupportedAG1 is a vitamin, mineral, probiotic drink with adaptogens designed to meet foundational nutritional needs and provide insurance for adequate fruit and vegetable intake.✓Well SupportedAndrew Huberman drinks Athletic Greens twice a day, typically once in the morning and again in the afternoon or late afternoon, mixed with water and lemon or lime juice.✓Well SupportedDeliberate cold exposure can increase the release of catecholamines such as dopamine, epinephrine, and norepinephrine, leading to improved mood for many hours afterward.✓Well SupportedRed and near-infrared light therapy can improve cellular health, aiding muscle recovery, skin health, pain and inflammation reduction, and sleep enhancement.

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓Well Supported

Yoga nidra and NSDR practices involve long exhale breathing, body scans, and aiming to stay awake with the body relaxed, which teaches one how to fall asleep more easily.

✓Well SupportedUsing a staggered stance for lifts can improve core stability.

✓Well SupportedAndrew Huberman follows a foundational fitness program that includes resistance training and cardiovascular training, which he has followed for approximately 30 years.

✕Not SupportedCold water immersion should be avoided immediately following exercise as it may blunt positive adaptation effects.

✓Well SupportedDespasming the medial glute through sustained contraction and relaxation can resolve low back pain.

✓Well SupportedSpinal decompression techniques like hanging from a bar can alleviate disc bulges and nerve impingement.

✓Well SupportedOne or two sets of the 'Big Three' exercises (curl up, side plank, bird dog) can be completed in 5-10 minutes, even when performed only once or twice a week.

✓Well SupportedA five-minute meditation session can be beneficial for brain and body function.

✓Well SupportedDuring the bird dog exercise, pushing the ground away with the planted hand and knee is as important as lifting the arm, clasping the fist, and raising the leg.

✓Well SupportedStrengthening toes by sitting barefoot, spreading toes, and attempting to lift each toe independently can improve neural pathway activation to distal body parts.

◐Partially SupportedThe Huberman Lab podcast newsletter offers free toolkits for sleep, focus, neuroplasticity, deliberate cold exposure, heat exposure, and episode summaries.

◐Partially SupportedIf performing curl-ups does not aggravate back pain, it indicates strengthening of the surrounding musculature, which aids in avoiding future back pain.

◐Partially SupportedA specific lunge stretch with a palm-parallel-to-sky twist activates neurofascial aspects and relaxes musculature that causes spinal tension.

◐Partially SupportedThe 'McGill's Big Three' protocols are considered useful for strengthening and pain relief of the spine.

◐Partially SupportedThe neural retina, lining the back of the eye, is a piece of the brain, making the brain very close to the external openings of the eyelids.

◐Partially SupportedIn the bird dog exercise, avoid raising the leg too high to prevent arching the lower back.

◐Partially SupportedThe bird dog exercise strengthens the spine by working one half of the musculature at a time.

◐Partially SupportedMaking a fist while performing exercises like side planks can initiate neural pathways that lead to firmer muscle contractions throughout the body.

✓Well SupportedA side plank exercise is spine-sparing due to challenging only half the musculature and placing less load on the spine compared to other exercises.

◐Partially SupportedPushing the ground away with the planted hand and knee is important in the bird dog exercise for stability.

◐Partially SupportedCompression of nerve roots by herniated discs, bulging discs, or inflammation can cause back, neck, or pelvic pain.

✓Well SupportedNear-infrared and red light therapy may increase testosterone and affect mitochondrial biogenesis and ATP production.

◐Partially SupportedGlute ham raises and Nordic curls are highly effective exercises for strengthening the posterior chain.

◐Partially SupportedA reverse pyramid structure can be used to increase the challenge of side plank holds.

◐Partially SupportedIndividuals with thicker spinal segments generally have less spinal mobility compared to those with thinner spinal segments.

◐Partially SupportedAvoiding exercises that exacerbate disc bulges, such as crunching, and performing spinal extensions can help reduce back pain.

◐Partially SupportedThe medial glute activation protocol may need to be repeated a couple of times per day and may require adjustments to other activities, depending on the severity and nature of back pain or injury.

◐Partially SupportedOveruse of specific motor patterns can lead to back or neck pain by creating muscular and neural imbalances.

◐Partially SupportedWall push-ups with hips pushed towards the wall can be a progression for individuals with back pain who cannot perform floor Cobra push-ups.

◐Partially SupportedThe spinal extension exercise (Cobra push-ups) resulted in significant pain relief within two to three days.

◐Partially SupportedA curl-up exercise protocol involves 3-5 sets, starting with five 10-second contractions per set, and progressively reducing repetitions (e.g., 5, 4, 3, 2, 1).

✓Well SupportedThere is no such thing as non-specific back pain; an assessment is required to understand the cause of pain.

✓Well SupportedSimple movements, performed correctly, can help push a herniated or bulging disc back towards the spinal cord.

◐Partially SupportedThe Big Three exercises are accessible and can alleviate mild nagging back pain for most people.

◐Partially SupportedBack strengthening and pain relief protocols require minimal time, zero equipment, and are essentially zero cost.

◐Partially SupportedIf one can breathe and brace simultaneously during resistance training, the timing of breathing becomes less critical.

✓Well SupportedStrengthening the feet is foundational for overall body health and can help alleviate shin splints and lower back pain.

◐Partially SupportedPaying attention to posture, movement patterns, and breathing at rest can contribute to strengthening the back and reducing pain.

◐Partially SupportedWhen at rest, one should ideally be nasal breathing and belly breathing.

◐Partially SupportedActivating and strengthening the medial glute can be beneficial for relieving lower back pain and pain extending into the top of the glutes, especially after prolonged sitting.

◐Partially SupportedSide planks should be performed for two or three sets of three 10-second holds on each side, with the goal of keeping the spine straight and avoiding hip sag.

✓Well SupportedThe biopsychosocial model suggests thoughts and perceptions about pain can influence its severity and duration.

◐Partially SupportedToe spreading and independent toe movement can benefit walking, running, cycling, and sports by creating a stable base.

◐Partially SupportedStrengthening the muscles in the front of the neck can be beneficial for pain-proofing the spine and improving posture, breathing, and airway passage.

◐Partially SupportedUsing toe spreaders, paper towel, or tissue paper between toes can help learn to spread toes.

◐Partially SupportedStrengthening and spreading toes can lead to neurocognitive longevity.

◐Partially SupportedThe goal during exercises with extended limbs is to avoid rolling or tilting onto the stabilizing shoulder or hand.

◐Partially SupportedProgression for the side plank involves moving from bent knees to straight legs, potentially placing the top foot in front, and holding for 8-10 seconds for 3-5 repetitions per set.

◐Partially SupportedTo perform an effective side plank for back strengthening, make a fist with the hand on the floor, push hips off the ground, and actively push the floor away.

◐Partially SupportedHolding your breath during the upward movement of curl-ups is acceptable if a full exhale cannot be achieved, and releasing air can enhance abdominal contraction intensity.

◐Partially SupportedStarting side planks with knees slightly bent (around 30-40 degrees) and feet stacked is a foundational step for building spinal strength and preventing or alleviating back pain.

◐Partially SupportedHolding a strong, rigid side plank for 8-10 seconds without hip collapse is crucial, especially for individuals with back pain.

◐Partially SupportedCold water plunging at times other than immediately post-strength workout can be tremendously beneficial.

◐Partially SupportedMaintaining a forward-facing belly button during certain yoga and Pilates poses generates anti-rotation forces that provide stability for the spine.

◐Partially SupportedDeveloping awareness of movement patterns throughout daily life, including exercise, is a purely mental protocol for improving back health.

✕Not SupportedCommon mistakes in the bird dog exercise include raising the front fist or back leg too high.

✕Not SupportedSit-ups and ab crunches are likely the least efficient and potentially worst exercises for back pain.

◐Partially SupportedGlia support neurons and clear metabolic waste in the spinal cord.

◐Partially SupportedIndividuals with smaller joints and thinner spines may have greater spinal mobility but less capacity to sustain vertical compression.

◐Partially SupportedBody types, characterized by wrist and joint thickness, correlate with spinal segment thickness and influence spinal needs for strength and mobility.

◐Partially SupportedThe effectiveness of spinal lengthening exercises for back pain relief depends on the individual's specific pain source and requires cautious execution.

◐Partially SupportedPractitioner quality varies significantly across professions, and it is inaccurate to label entire fields as good or bad.

◐Partially SupportedA physical therapist advised stopping abdominal crunches to improve a condition.

◐Partially SupportedThe spine consists of bony segments (vertebrae) and intervertebral discs that allow for mobility and some compression.

◐Partially SupportedActivity adjustments for low back pain depend on injury severity and nature.

◐Partially SupportedThe vertebrae are bony tissue, while spinal discs are softer tissue that allow for spinal pliability.

◐Partially SupportedThere is data correlating the ability to spread toes with metrics of aging or lack of aging.

◐Partially SupportedIndividuals with thicker spinal segments and discs may require less musculature buildup around the spine but may have reduced spinal mobility.

◐Partially SupportedMotor neurons extend axons to muscles and control muscle movement through neurotransmitter release.

◐Partially SupportedThe spinal cord does not regenerate after injury, with minimal exceptions for very young individuals or specific conditions.

◐Partially SupportedUnderstanding the origin of back pain is necessary to determine appropriate exercises for anterior or posterior herniations.

◐Partially SupportedBack and core stiffness is necessary for dynamic limb movements.

◐Partially SupportedRehabilitative and strengthening exercises can significantly reduce or eliminate back pain.

◐Partially SupportedCobra or up-dog movements may help reposition intervertebral disc material.

◐Partially SupportedUnderstanding spinal anatomy is key to functional back strengthening protocols.

◐Partially SupportedThe spinal cord can move significantly within the vertebrae and discs during movements.

◐Partially SupportedStability in the feet, toes, pelvis, neck, chin, spinal erectors, and core muscles contributes to optimal spine and back function.

◐Partially SupportedBuilding stability in the abdominal and lower back regions creates a strong core that protects nerve roots from impingement.

◐Partially SupportedPerforming more than three sets of challenging exercises can lead to fatigue that prevents proper movement execution.

◐Partially SupportedThe 'Big Three' exercises require no equipment and can be performed in work or street clothes.

◐Partially SupportedA lunge-based stretch with the arm raised overhead can provide a stretch from the wrist down past the hip.

◐Partially SupportedA 10-second static contraction pushing the chin down against the resistance of fists placed under the jaw, repeated for 2-5 sets of 3-4 repetitions, can strengthen front neck muscles without adding size.

◐Partially SupportedPain in the lower back or around the top of the pelvis can in some cases be due to lack of medial glute activation or spasming in that region.

◐Partially SupportedStrong nerve pathways and the ability to generate firm muscular contractions are crucial for stabilizing the spine.

◐Partially SupportedPain is always a consequence of an irritated or activated pathway, and strengthening surrounding components is key to avoiding pain.

◐Partially SupportedIt is important to learn exercise movements properly and consistently, potentially for the rest of one's life.

✕Not SupportedInversion can increase intracranial and intraocular pressure, posing a risk for individuals with glaucoma or a predisposition to it.

✕Not SupportedPerforming sit-ups can worsen disc bulges and nerve impingement.

◐Partially SupportedThe curl-up exercise can strengthen the back and potentially relieve back pain.

◐Partially SupportedAfter completing 2-5 sets of the bird dog exercise on one side, it is necessary to train the opposite side.

◐Partially SupportedBack and neck pain can negatively affect emotional well-being.

◐Partially SupportedForward head posture from texting or laptop use can reduce apparent height and cause neck pain.

◐Partially SupportedDisc herniation or bulging in the lower lumbar region can impinge on nerves, causing pain, tingling, or numbness in the glutes, hip, leg, and sometimes other areas due to referred pain.

◐Partially SupportedRepeated muscle contractions with brief holds are more effective for building neuromuscular pathways than static holds.

◐Partially SupportedStrengthening the muscles in the front of the neck can improve posture, counteract 'C-shape' posture from device use, and potentially alleviate neck and body pain without increasing neck size.

◐Partially SupportedDuring the curl-up exercise, maintaining a neutral head position with the chin off the chest and the tongue on the roof of the mouth facilitates proper form, breathing, and a safe default head posture.

◐Partially SupportedThe curl-up exercise is an effective method for strengthening the abdominal wall and stabilizing the spine, suitable for individuals with or without back pain.

◐Partially SupportedHanging from a bar for 10-30 seconds can relieve disc bulging and associated nerve impingement.

◐Partially SupportedDr. Shawn Wheeler's protocols focus on engaging spinal stabilizing muscles and muscles not typically engaged voluntarily.

◐Partially SupportedStrengthening muscles far from the spine can improve spinal mobility and provide pain relief.

◐Partially SupportedCarrying a wallet in the back right pocket may contribute to sciatica.

◐Partially SupportedThe Huberman Lab podcast discusses supplements that can improve sleep, support hormones, and enhance focus.

◐Partially SupportedWhen performing exercises with extended limbs, maintaining a constant push away from the floor and a torso parallel to the floor are important, though perfect parallelism may be difficult during limb extension.

◐Partially SupportedDr. Stuart McGill advises that the 'Big Three' protocols should not be viewed as exhaustive for back strengthening and pain relief.

◐Partially SupportedScandinavian physicians may recommend exercises for back pain rather than corticosteroid injections or surgery.

◐Partially SupportedIndividuals with thick spines and those with thin spines have specific needs and can emphasize different protocols to strengthen their backs.

◐Partially SupportedThe spinal cord can twist.

◐Partially SupportedProtocols for back strengthening and pain-proofing include Stu Mill's big three, strengthening stabilization muscles from feet to head, and specific breathing techniques.

◐Partially SupportedA yoga-like lunge with an arm reach towards the ceiling and rotation is beneficial for hip opening, stress relief, and overall well-being.

◐Partially SupportedActivating obliques and intercostal muscles contributes to abdominal strength and benefits from anti-rotation work.

◐Partially SupportedMaintaining an arched or straight lower back while seated can prevent or alleviate lower back pain.

◐Partially SupportedSensory inputs from skin, tendons, and muscles inform the brain about limb extension and muscle loading to prevent injury.

◐Partially SupportedStrengthening the back, pelvis, legs, feet, and neck with a focus on a strong core and lower back with proper movement patterns is beneficial for many adults.

◐Partially SupportedStrengthening the front of the neck can contribute to a pain-free and strong back.

◐Partially SupportedRelieving back pain often involves creating space for nerve roots to travel freely in and out of the spine.

◐Partially SupportedInversion tables and chairs are designed to relieve pressure on the spine.

◐Partially SupportedCobra type push-ups can be beneficial for resolving back pain.

◐Partially SupportedGlia cells regulate communication between neurons.

◐Partially SupportedStretching the psoas muscle can relieve tightness caused by prolonged sitting or heavy hip hinge work.

◐Partially SupportedExternal phenotypes like joint size can provide clues to spinal type and inform personalized back strengthening protocols.

◐Partially SupportedIndividuals with thinner spines should build up musculature around the spine to stabilize it and prevent injury.

◐Partially SupportedBalancing pushing and pulling exercises is important for maintaining balanced musculature.

◐Partially SupportedDiscs bulging at the L3-L4 region and impinging on a nerve can cause pain in the back, hip socket, and down the leg.

◐Partially SupportedThe spinal extension exercise aims to reposition a disc bulge back into the vertical alignment of the spinal column.

◐Partially SupportedNeural retinas are activated by light, edges, and objects, giving rise to vision.

◐Partially SupportedPain perception is mediated by nerve firing and involves psychology, prediction, history, and inflammation.

◐Partially SupportedAeroPress coffee makers use a short contact time between hot water and coffee to brew quickly without bitterness.

◐Partially SupportedFront planks generate spine stability and are generally more accessible than side planks.

✕Not SupportedAllowing hips to sag during side planks can cause pain or aggravation, especially with disc bulges or nerve root impingement.

◐Partially SupportedThe JVV handheld light is convenient and portable, while the JVV whole body panel can be used three to four times a week.

◐Partially SupportedPilates, yoga, and walking are beneficial for back pain.

◐Partially SupportedThe Big Three exercises, like the bird dog, are often performed at the end of a workout, though some prefer the beginning.

◐Partially SupportedHaving a strong, pain-free back offers numerous advantages, including the ability to perform daily activities, exercise, sports, and interact with family without pain.

◐Partially SupportedThe spinal cord, containing neurons, runs through a hole in the middle of the vertebrae and discs.

◐Partially SupportedMaintaining a slight lower back arch or a straight back can be beneficial for individuals experiencing lower back pain or stiffness, potentially by using a rolled towel for support.

◐Partially SupportedSevere back pain unresponsive to non-surgical methods may require consultation with a back expert or surgeon.

✕Not SupportedSit-ups and ab crunches can be inefficient and harmful for back pain by exacerbating disc herniation.

✕Not SupportedIf any exercise movement exacerbates back pain, it should be avoided, and individuals with back pain should consult a licensed professional for treatment.

◐Partially SupportedMaking a fist with one hand can increase the force of contraction in the other hand and elsewhere in the body due to bilateral neural pathways.

✕Not SupportedCommon errors in curl-ups include performing them like sit-ups with a chin-to-chest movement first, whereas the chest should lead with the head in a neutral position.

◐Partially SupportedUnderstanding the direction of a disc bulge allows for avoidance of exacerbating exercises and emphasis on alleviating exercises.

◐Partially SupportedPositioning of the feet, including the ability to spread toes, provides support for the back at rest and during movement.

◐Partially SupportedA significant amount of back pain resolves on its own over time if individuals avoid movements that exacerbate it.

◐Partially SupportedSciatica commonly presents as tingling, pain, or numbness in the lower back, glute region, hip, and down the leg.

◐Partially SupportedRelieving or stretching the psoas muscle can be beneficial for people who carry stress in their midsection.

◐Partially SupportedA difficult progression for certain exercises involves reaching back to touch the extended knee with the extended hand.

◐Partially SupportedPerforming movements with an extended fist and/or foot adds difficulty to exercises.

◐Partially SupportedSpinal structure influences optimal musculature and flexibility training focus for stabilization and load bearing.

◐Partially SupportedThe goal of exercises like the bird dog is to generate stiffness in spinal, abdominal, and upper back muscles for spinal stabilization.

◐Partially SupportedPerforming exercises like side planks engages neural pathways within the spine, including vertebral segments, discs, and nerve roots.

◐Partially SupportedThe primary goal of certain exercises is to perform movements properly to build a neural activation pattern for perfect execution.

✕Not SupportedAlcohol consumption increases excretion.

✕Not SupportedLaser therapy has limited evidence for treating back pain.

◐Partially SupportedA recommended protocol for the bird dog exercise is 3-5 repetitions of 8-10 second holds per set, repeated for multiple sets with a descending number of repetitions.

◐Partially SupportedPosterior chain exercises are beneficial for strengthening the back, posterior chain, and pelvic region, especially with aging.

◐Partially SupportedPerforming a roll forward during a side plank increases difficulty and activates spinal rotation musculature.

◐Partially SupportedHaving a strong spine and the ability to break falls through training is essential for offsetting the aging process.

◐Partially SupportedAndrew Huberman aims to perform "Stum Mill's Big Three" exercises, including the bird dog, at least once a week.