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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.\nWe 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 \u201cMcGill\u2019s Big 3\u201d 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.\nWe 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.\nAccess the full show notes for this episode at hubermanlab.com.\nWatch the clip on back pain relief and spine anatomy that accompanies this episode.\nDemonstration of The McGill Method\nThank you to our sponsors\nAG1: https://drinkag1.com/huberman\nHelix Sleep: https://helixsleep.com/huberman\nBetterHelp: https://betterhelp.com/huberman\nWaking Up: https://wakingup.com/huberman\nLMNT: https://drinklmnt.com/huberman\nTimestamps\n00:00:00 Dr. Stuart McGill\n00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up\n00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy\n00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs\n00:20:25 Flexibility & Exercises; Discs & Collagen\n00:25:43 Sponsor: AG1\n00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes\n00:36:17 Back Pain, Goals & Training Program\n00:45:57 Spine Hygiene, Back Pain, Powerlifting\n00:53:33 Genetics & Running\n00:59:34 Sponsor: LMNT\n01:00:46 Rehabilitation & Reducing Volume; Injury\n01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints\n01:17:40 Pain Types, Biopsychosocial Model of Pain\n01:26:15 Coaching, Explosivity & Endurance\n01:32:43 Virtual Surgery & Rest, Pain Recovery\n01:41:25 Tool: McGill\u2019s Big 3; Building Back Strength & Stability\n01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support\n01:51:09 Tool: Daily Walking; Sitting\n01:55:33 Deadlift & Bone Density, Glute-Ham Raise\n02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives\n02:16:47 Tools: Biblical Training Week; Spine Stability & McGill\u2019s Big 3; Shrinking & Age\n02:24:16 Platelet-Rich Plasma (PRP); Disc Damage\n02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength\n02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry\n02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel\n02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter\nDisclaimer & Disclosures