Key Takeaways: #
- The McGill's Big Three exercises are designed to strengthen and pain-proof the back.
- The Big Three includes the Curl-Up, Side Plank, and Bird Dog exercises, each with specific techniques for optimal effect.
- The Soaz stretch helps relieve tightness in the hips, aids breathing, and regulates heart rate.
- A Cobra Pose push-up variation can alleviate back pain from disc herniation by encouraging the disc to move back into place.
- These exercises require minimal time investment, no equipment, and can be done pain-free by most individuals.
McGill's Big Three Exercises #
Curl-Up #
- Lie down with legs extended, hands under the lower back.
- Keep one knee bent and the other leg straight.
- Lift the upper torso off the ground, leading with the chest, not the head.
- Hold for 10 seconds, aiming for 3-5 repetitions per set, with equal rest periods.
- Perform multiple sets, switching legs between sets.
Side Plank #
- Start with a right-angle bend in the arm supporting your body.
- Bend knees and stack feet, then lift hips off the ground.
- Push down hard with the arm and fist on the ground.
- Hold for 10 seconds, with 10-60 seconds rest between repetitions.
- Progress to straight arm side plank with feet stacked as strength increases.
- Perform on both sides, aiming for 3-5 sets.
Bird Dog #
- Get down on all fours, actively pushing the ground away with one hand.
- Extend the opposite leg while raising the other arm into a fist.
- Keep the back straight and reach with the extended fist.
- Hold for 10 seconds, then perform circles or squares with the extended arm and leg.
- Touch the fist to the knee and back out slowly for added difficulty.
- Repeat on both sides for equal repetitions.
Soaz Stretch #
- Lunge forward with one leg, keeping the back leg straight or heel up.
- Raise the arm on the side of the back leg, palm to the ceiling.
- Turn the pinky towards the head, reaching upwards.
- Deepen the lunge to enhance the stretch from the hip flexor to the soaz muscle.
- Perform 3-5 repetitions per side, with 1-5 sets total.
Cobra Pose Push-Up #
- Lie face down with hands at clavicle level or in line with the chest.
- Push up off the ground, keeping the elbows back.
- Perform holds of 3-5 seconds for 5-10 repetitions.
- On the last repetition, hold for 10-30 seconds, aiming to lengthen the spine.
- Use this exercise several times a day for immediate back pain relief due to disc herniation.
Conclusion #
These exercises, as detailed in the Huberman Lab podcast, offer a comprehensive approach to back strengthening and pain management. They can be easily integrated into a daily routine and are suitable for most individuals. For those with specific back conditions, it is recommended to consult a healthcare professional before starting these exercises. Additionally, the full-length podcast episode provides in-depth explanations of the science and protocols for a healthy and pain-free back.
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