About this podcast

This episode of the Huberman Lab Podcast, hosted by neuroscientist Andrew Huberman, provides comprehensive, science-based protocols to achieve a strong, stable, and pain-free back. Dr. Huberman delves into the anatomy and physiology of the spine, including vertebrae, intervertebral discs, nerve pathways, and the crucial roles of abdominal and back muscles. The episode outlines practical, zero-cost, and minimal time-investment strategies, drawing from experts like Stuart M. McGill, to address and prevent back pain and sciatica. Listeners will learn effective techniques such as "McGill's Big 3" exercises, psoas stretches, abdominal stabilization, specific breathing methods, and protocols to reinforce essential back supports by strengthening the neck, pelvis, feet, and toes, enabling enhanced mobility and a life free from back discomfort.