In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.Access the full show notes for this episode at hubermanlab.com.Watch the clip on back pain relief and spine anatomy that accompanies this episode.Demonstration of The McGill MethodThank you to our sponsorsAG1: https://drinkag1.com/hubermanHelix Sleep: https://helixsleep.com/hubermanBetterHelp: https://betterhelp.com/hubermanWaking Up: https://wakingup.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Stuart McGill00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs00:20:25 Flexibility & Exercises; Discs & Collagen00:25:43 Sponsor: AG100:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes00:36:17 Back Pain, Goals & Training Program00:45:57 Spine Hygiene, Back Pain, Powerlifting00:53:33 Genetics & Running00:59:34 Sponsor: LMNT01:00:46 Rehabilitation & Reducing Volume; Injury01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints01:17:40 Pain Types, Biopsychosocial Model of Pain01:26:15 Coaching, Explosivity & Endurance01:32:43 Virtual Surgery & Rest, Pain Recovery01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support01:51:09 Tool: Daily Walking; Sitting01:55:33 Deadlift & Bone Density, Glute-Ham Raise02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age02:24:16 Platelet-Rich Plasma (PRP); Disc Damage02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices