Strengthen & Pain-Proof Your Back: The McGill Method

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Strengthen & Pain-Proof Your Back: The McGill Method | Dr. Andrew Huberman

Рет қаралды 566,276

Күн бұрын

This is a practical guide that complements the solo episode of the Huberman Lab podcast on strengthening and pain-proofing your back. It demonstrates the McGill's Big 3 exercises, developed by Dr. Stuart McGill, a psoas stretch, and a cobra-like pushup to alleviate back pain and strengthen the back effectively. Variations of these exercises are shown to accommodate different fitness levels and anatomical considerations. Additionally, further resources are discussed for those seeking to understand the science behind these exercises and improve their back health.
Watch the full episode: • Protocols to Strengthe...
Show notes: www.hubermanlab.com/episode/p...
Timestamps
00:00 Introduction to Back Strengthening & Pain Proofing
01:34 McGill's Big 3 Exercises
11:00 Psoas Stretch
14:15 Cobra Pushup
17:47 Conclusion & Additional Resources
Additional Resources
The McGill Big 3: bit.ly/4aTNNoS
Squat University Core Exercises: • The 3 Best Core Exerci...
AthleanX medial glute exercises to relieve lower back pain: • How to Fix “Low Back” ...
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#HubermanLab #Health #BackHealth
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Пікірлер: 677

@jamesm.5125 3 ай бұрын

Huberman is the only guy who does an exercise video in a button up shirt, and jeans with a belt on. Truly built different.

@kenobikenobi180 3 ай бұрын

Hahah indeed

@skinwolf 2 ай бұрын

😂

@myohmy-fb9ns 2 ай бұрын

nah theres many physiotherapists that have videos like this in the same outfit.

@snubdawg1386 2 ай бұрын

@@myohmy-fb9ns bob and brad..the two most famous..physical therapists..on the internet

@dalekersch3116 2 ай бұрын

He has a lot of Tattoos

@rehabfix 3 ай бұрын

Thank you for the mention Andrew! It was an honor working with you through your disc injury. All that was needed was a proper assessment, and the right prescription! Keep working hard and helping so many people!

@sky.the.infinite 2 ай бұрын

Wow 😲 so cool y’all commented!

@mairavp 3 ай бұрын

“Thank you for ignoring the color of the carpet”! 😅😂 With all due respect, I love you Huberman! You have change my life! Gratitude is all I have for you!

@habiahabiahabiay 10 күн бұрын

it was really hard

@libartstech 3 ай бұрын

I had a failed back surgery about four years ago and the way my doctors and surgeon were talking about it made me feel like I was being put on a conveyor belt of constant treatments and more surgery attempts. McGill's book "Back Mechanic" saved me and kept me from going down that path.

@mrseyed8597 3 ай бұрын

I have an unknown back pain could this episode(the main episode) help me ?

@libartstech 3 ай бұрын

@@mrseyed8597 Without knowing what is causing the pain, I would have no idea what would help and what would hurt it worse. I strongly recommend Stuart McGill's book 'Back Mechanic' as it will help you identify the pain triggers.

@dylanminer7334 3 ай бұрын

@@mrseyed8597depend if you have something that need checking with a doctor.

@JimmyMook 3 ай бұрын

Same for me. Bottom line, keep moving and lift weights. And by that I mean very very light weights and strengthen. Don’t be Superman. When I get lazy or I’m sick and I stop moving, back pain comes back. Also, don’t be a fat piece of shit. Lose weight. Lose weight slowly over 2 years. Not in a week. No quick fix. Enjoy the process. Enjoy losing, embrace the suck.

@mrseyed8597 3 ай бұрын

@@JimmyMook you had surgery?

@melissaebbert3844 3 ай бұрын

I love that he’s doing this in his work/casual clothes! Andrew is the man! Thanks for this!!

@igordidenko8277 3 ай бұрын

You are my number one podcaster and I really happy to see your physical conditions and always admire people who are looking for equilibrium in mind and body. Thank you for all your incredible content.

@user-fy5xe6wz5o 3 ай бұрын

Thank you so much for this video! 🙏🙏 I love your channels and I'm very sorry, but I'm totally greatful for the shorter format. However much I enjoy watching your 2 hrs long podcasts, I just don't make enough time for watching all of them. With these up to 20 mins long guides I try to keep up & incorporate what seems most urgent into my everyday life. Sometimes it works, at other times I fail, bt I never give up. Thank you again for all your priceless work - you are the best!

@bernadettelee1257 3 ай бұрын

I had sciatica in 2020. Been doing these exercises for 5 years. Pain free now

@encianhoratiu5301 3 ай бұрын

how long did you do the exercises after you got pain free?

@Baum17 3 ай бұрын

That's not really prove that the exercises worked, since most back pain subsides or even disappears given enough time. I'm not saying not to do these or some sort of core strengthening exercises but these are not some magic antidote or cure against backpain. In fact McGill himself makes that pretty clear.

@wannarockful 2 ай бұрын

@@encianhoratiu5301 add the 90-90 switches and it will take days or weeks

@yeetsin560 2 ай бұрын

@@encianhoratiu5301 theres no reason to stop, you're not a hunter gatherer, you need to exercise to keep your body in health.

@marthaolkhova9581 3 ай бұрын

Thank you Andrew and the team. You are making us smarter and healthier with each episode.

@Cd55650 3 ай бұрын

I had a herniated disc a year ago and thought my life was over, not being able to do the things I love to do. After chiro, physical therapy, and other methods, I found the McGill Big 3. I do them every single morning, never missing. I feel 90 percent normal

@jpncdn 3 ай бұрын

This is the difference made when someone is truly experienced at teaching. Andrew huberman knows how to teach. A rare skill combined with deep knowledge of his subject area.

@chrismackenzie1950 3 ай бұрын

Agreed. I’ve read McGill’s book, watched countless How to videos on the “Big Three” over the last decade and this is by far the best how/why to I’ve seen. And I really don’t give two craps about his personal life so haters can stfu

@monofame 3 ай бұрын

We are all doomed

@ygoeb13 2 ай бұрын

Deep knowledge? He has zero background in anything he’s talking about in this video

@user-uy3tm9ee5l Ай бұрын

@chrismackenzie1950 it's a great vid. If you want a more detailed vid on the bird dogs look up the one by Elitefts. Super detailed vid on the technique of it

@The64guy 3 ай бұрын

When Huberman stands he looks like a freaking Viking

@andydt82 3 ай бұрын

Wait til you see his Lift Run Shoot with Cam Hanes!

@stevesorensen9648 3 ай бұрын

He IS a Viking!!

@shauryasingh63 3 ай бұрын

isn’t he?

@arunere 3 ай бұрын

He is a Viking! Have you seen his tattoos?

@aibdarija101 3 ай бұрын

this is my first time seeing his whole body his a true viking man gad bless him❤

@plefeuvre3426 3 ай бұрын

I started the McGill big three a few months ago and I sleep pain free now. It has been a game changer! About five years ago I hurt my back when I almost fell playing tennis (I heard loud pop). After that I would wake up three or four times a night with back pain but that has ended :).

@dontundra2259 3 ай бұрын

Thank goodness. Good to hear that! 😊

@prramgfpm967 3 ай бұрын

🙏🏻🙏🏻

@arunere 3 ай бұрын

Great to hear

@JickFincter 5 күн бұрын

You hear a loud pop? Is lifting painful for you?

@matta9991 2 ай бұрын

I've watched many videos explaining bird-dogs, and this was the first time I ever did it right thanks to your emphasis on pushing down. Thank you Huberman!

@xasthur98 2 ай бұрын

Just did this for the first time and can't say i've ever had anything help my backpain so rapidly just after doing it, especially the cobra push ups. Thanks so much for sharing this.

@determinator4491 2 ай бұрын

Love how dedicated he is to provide information accurately.

@russellpoole7375 2 ай бұрын

It is remarkable. Almost as soon as I question what he means when he says something, he clarifies it for me.

@anoushkas8726 2 ай бұрын

Lol, should we really be taking advice from someone who is 48 but looks 58??🤔😅

@harrisonclark4382 2 ай бұрын

O goood

@sonarousSoul Ай бұрын

@@anoushkas8726I’ve seen people who’ve started greying significantly in their late thirties (especially beards), and lots of sun exposure can make anyone’s facial skin look older, even in one’s twenties.

@determinator4491 10 күн бұрын

@@anoushkas8726 Lol, You assume that you have ability to find age of an adult by just looking at them. dilustional.

@gamingnerds5194 3 ай бұрын

Thank you, Andrew, you are truly the best at helping people to better themselves.

@Thatcoolwhiteguy 3 ай бұрын

I am in my mid twenties. I have been active in sports and working out since I was young. I had a really bad back injury a little over a year ago. Further medical visits showed arthritis in my s5. The ongoing pain has been debilitating and honestly devastating to my mental. I have done these stretches everyday this week at the gym. My back is feeling so much better. I am absolutely shocked. Thank you. Thank you. Thank you!

@perfectifmelancholy 3 ай бұрын

Stay with it. I had an injury at 25 (40 now) and I wish information like this was more widely available back then.

@Thatcoolwhiteguy 3 ай бұрын

@@perfectifmelancholy Will do! I am so glad I happened to stumble onto this information. I hope you’re doing well!

@JickFincter 5 күн бұрын

These aren't stretches they're exercises. if you have arthritis you should avoid stretching.

@tammye5760 3 ай бұрын

Thanks for this refresher. Had back surgery 3 yrs ago and have been using the McGill three since. Have not had a back issue since

@olgazavilohhina6854 3 ай бұрын

¡Hola Profe!Thank You for a tutorial."Лучше один раз увидеть,чем сто раз услышать!"Thank You for all Your hard work and care for all of us.

@El_Capitano_O 3 ай бұрын

Stuart McGill is really a reference with his great book the Back Mecanic. He showed me the way to rebuild a a strong foundation for my back that is a game changer for health and performance.

@lindaknorr2779 3 ай бұрын

Demonstrating these poses is super helpful! Thank you for a great episode and clip!

@coachdarwinmpt 3 ай бұрын

13:15 Psoas Stretch - As a PT, I always encourage patients to also contract the antagonists muscles to safely facilitate a better stretch, in this case engagement of the gluteals and deep abdominal muscles will help deepen the stretch.

@emarekica 2 ай бұрын

Thank you for the explanation!

@TheLeon1032 2 ай бұрын

appreciate it, thanks

@frederickmatthews4259 Ай бұрын

Further explanation please 🙏

@coachdarwinmpt Ай бұрын

@@frederickmatthews4259 Hope I can clarify. The body is beautifully created with muscles which act in opposition to one-another. Consider the biceps (flex the elbow) vs. the tricep (extends the elbow). . So if your intent is to stretch one muscle (agonist), by contracting its opposing muscle (antagonist) simultaneously, there will be a force created around the joint(s) and facilitate a more intense stretch on the muscle. Example: When stretching your hamstring, contract your quadricep and feel how much more stretch you feel in the hamstring. (Maybe I'll post a video of this next week). Of course, there are other ways which can facilitate a deeper stretch - specifically activating the parasympathetic nervous system prior to a stretch session which I argue is the best way to gain flexibility. But, that's a whole other topic for another day. Hope this helps a bit....

@barryjackson5211 3 күн бұрын

A worthless comment as you do nothing to explain just how you do what you are saying we should do. That's what a trainer is supposed to do. Train people to do it (as H does), not just tell them what they should do.

@JitendraSingh-jp3zg 3 ай бұрын

God bless you man....... very greatfull to found you on KZfaq ... amazing content ❤

@user-or9hl8zy7g 3 ай бұрын

Thank you so much for this episode doc. I’ve had the worst lower back pain ever which made leg day a nightmare, and also made sitting and laying down extremely uncomfortable. I tried these stretches before my leg workout and that was the first time I’ve ever had a leg workout without back pain. And I also felt no pain after. My back has been pain free. And here I was thinking my lifting days were numbered. Thank you for all that you do Doc. Love all the way from Zimbabwe in Africa.

@ptiwaridotin 3 ай бұрын

the timing of this video is just perfect, thank you Sir

@speakingforcrows5227 2 ай бұрын

I understand now why my journey following Yoga with Adriene has been so effective. All these poses are integrated into the workouts and have helped me tremendously as someone with EDS and chronic pain. If someone gets kind of bored doing single exercises I'd challenge them to try the KZfaq 30-days of Yoga with Adriene videos. Thank you for your resourceful videos! ❤

@directinprint 2 ай бұрын

yes - she’s not a physio so far as i know but her sessions are reliably therapeutic.

@MrRandon1234 3 ай бұрын

These are great pain free excersises, I never realised I was so weak. Have broken my back twice so this was a very helpful episode.

@roberthenke007 Ай бұрын

Thank you Dr. Huberman for the refresh on the McGill big three… My sciatica has improved 80% since starting the big three last year. Comfort Crisis gym wear…. 👏

@resiliencecounsellingcoach1870 3 ай бұрын

Very helpful & good to see that someone as fit as Andrew struggle, very reassuring

@thefourthfry 3 ай бұрын

i hope this marks the entry into exercise and other demonstrations from Huberman

@nathalievanegas9012 3 ай бұрын

Great explanation! Fortunately I don’t surfferfrom back pain, because I have always made these moves without knowing them, but know some people that really need to start doing these exercises. Thank you for the lesson!! You’re the best!

@ethanyaang 3 ай бұрын

Just another life saving video

@Anita-wh4vr 3 ай бұрын

Thank you for the visualization.

@Carbonmonoxide007 3 ай бұрын

thankyou you so much. At 25 years of age few months ago my backpain started with footdrop L4-5 i was so worried if i could walk again or not. good thing now my neurological function is back. (had been working on strengthening my core everyday for a few months) till now with occasional visits in the night by the shooting pain. Will definitely include this in my routine Dr huberman.

@keith4071 3 ай бұрын

It would be amazing to see a similar video about strengthening the neck! Thank you for all you do.

@nakkiel7 3 ай бұрын

Thanks for the video! The exercises are more understood when you see them live than only describing them.

@abramjessiah Ай бұрын

I love that he isn't even using a yoga mat for this. Simple, effective, and free.

@Indrikmyneur 3 ай бұрын

Great you do this. Much better than just to try to explain it without showing.

@jamespankratz7500 3 ай бұрын

Dr. Huberman thank you for all you do! The cobra exercise you did is actually called a press up and is part of the McKenzie method which is a system of diagnosis and treatment for back and neck problems and very helpful for disc issues in your entire spine. A McKenzie trained physical therapist is what I would recommend to all of you asking specific questions about your back problems. I have been practicing as a PT for 31 years and don’t know what I would do without it.

@christopherguarnieri7439 Ай бұрын

McKenzie method does not always work. The method has to be based on the position of the disc placement. McKenzie is an extension based method. Doesn’t work for everyone.

@jamespankratz7500 Ай бұрын

@@christopherguarnieri7439 Nothing works for everyone. Also the McKenzie method is perceived as just extension based but that’s not true. It’s not just press ups. It’s actually a system of mechanical diagnosis and treatment. This is one of many forms of treatment that we would use in PT. Getting the right diagnosis and then the right treatment for an individual’s problem is how it can be managed and or resolved.

@nicholasbader9069 3 ай бұрын

Orthopedic physical therapist here! That exercise is most commonly referred to as a prone press up. It is an exercise included in the McKenzie based treatment program for backs with an extension preference. This is only scratching the surface here! 👌 Would love to answer any PT questions Dr. Huberman

@hansmemling2311 3 ай бұрын

@nicholasbader9069 Don’t count on it. The man likes to be the center of attention.

@de_da_oo 2 ай бұрын

@@hansmemling2311 haters gonna hate! Always!

@katharinachristen9648 3 ай бұрын

Thank you so much, Dr. Huberman. Just love it. Cobra is the perfect name. Updog would be with the hips off the ground.

@pamrussell1972 3 ай бұрын

So grateful for all the time and effort that it takes to put all of this valuable information together. Many thanks Andrew 💙

@anitaramani5046 3 ай бұрын

More of these videos, please! Thank you

@firstlast9504 3 ай бұрын

This is exactly what I needed. Thanks...

@agusrusso6087 3 ай бұрын

Good thing, I wa already doing 2 of the 3 recommended back exercises. Bad thing, I was doing them poorly. Thanks for the tips!

@Leonardokite 3 ай бұрын

Awesome... Thanks Andrew, I will give this a shot. 👍

@WingDing391 3 ай бұрын

My exp with the updog pushup - if you actively have lower back pain already (and the push up hurts), just lie on your stomach for 3-5 minutes first with your fist under your chin or up on your elbows, then do the push up motion after you feel your low back relax.

@flicksfarm9327 3 ай бұрын

That’s me rn thanks

@adnan7698 3 ай бұрын

What's updog?

@Walter5850 3 ай бұрын

@@adnan7698 Not much, what's up with you?

@liammullen2144 9 күн бұрын

Damn dude can't believe you hit him with that @Walter5850

@emiliek4002 3 ай бұрын

Thank you so much. These exercises incredibly useful. I will start as soon as I finished the video .

@StankaKordic 3 ай бұрын

Thanks for providing all these protocols in one place. Second time running through them just today…I can’t even believe how timely after my low back went out this morning. I have facet joint syndrome and today has been a wake up call to keep up with these movements on the regular. I feel so much better already.

@lunarteswisewoman 3 ай бұрын

Wonderful Huberman, thank you 💖 *the position of the feet and thus the torso was more akin to warrior I than II though 🙏🏽😇 looking forward to your episode on the psoas and fascia!

@roadwarrior280 10 күн бұрын

Fantastic sequence. Just ordered McGill’s book and video. Found relief and strengthening

@claudiusjakob9065 2 ай бұрын

I am so incredibly grateful for finding the huberman lab. Next to david deida he is one of my 2 big idols for how to live my best life ❤

@nivispace Күн бұрын

Thank you Dr. Huberman for this! I took notes and will try to follow these methods and hope to relieve my back pain due to herniated disc on lower back.

@luisporras2943 3 ай бұрын

As a licensed physical therapists assistant, this is one of the hidden gems! so effective!

@Indrikmyneur 3 ай бұрын

Great you do this. Much better than just trying to explain it without showing.

@prramgfpm967 3 ай бұрын

Absolutely!!

@fahada1921 3 ай бұрын

As ever eternally grateful to you and for your content.

@kylehendrix2091 3 ай бұрын

Love this new expanded content! 💪💪

@drumrollwithjoel Ай бұрын

I developed a weak psoas muscle due to the sedentary nature of my job. This psoas stretch is at least 3 times better than the ones my physical therapist taught me. I've had the issue for a few months now and, as soon as I got into that warrior-like positioned and turned my pinkie toward my head, I INSTANTLY felt a stretch that all the other exercises didn't even come close to. Thank you so much Andrew, your podcast and videos are nothing short of a Godsend

@Sig.Angelina9765 Ай бұрын

thanks Dr. Huberman. You're generous to do this . And appreciate the warning about direction of the hernia.

@LummeBua 27 күн бұрын

I can't thank you enough. It's like you did this just for me. (My lower back pain has been hanging out with me for a year, on and off. )

@shirintobie-paul3501 3 ай бұрын

Thank you Dr. Huberman

@Buttercup697 Ай бұрын

Four out of five helped with my sciatica… thanks for putting these all together in one video!

@NikolaSapunar-rf3bs 3 ай бұрын

This is VERY helpful, thank you. Content without gym machines is greatly appreciated.

@cynthiahamilton7036 Ай бұрын

I have no doubt Dr McGill's exercises work - because they are straight out of the Joseph Pilates playbook. After breaking L1 & L2 @ age 60, I had Pilates in rehab and been doing mat pilates since. At 71, I can do the "bird dogs", side planks, etc without shaking, no pain. Yes, I hear the longevity weight lifting prescriptions, but I challenge anyone who is just lifting to do a few episodes of Move with Nicole. The holistic benefit of a Pilates practice will be instantly apparent. And thank you Dr Huberman for making so many physiological resources understandable and accessible.

@Buttercup697 Ай бұрын

Dealing with sciatica… my PT is giving me Pilates to do every day

@JickFincter 5 күн бұрын

@@Buttercup697Don't do it in mcgills book he specifically says to avoid yoga pilates and stretching the spine.

@SAntczak2 10 күн бұрын

Thanks for demonstrating these! I have McGill's book but the photos and descriptions don't really do a great job helping get it right.

@WJ_Warpig2024 3 ай бұрын

Thank you for the great demos. I was in a high speed car accident 12 years ago that injured my C T and L spine. I managed to get rid of 98% of the pain with PRP treatments and some pilates exercises. I do two of the three regularly. I’ve never seen the first one, but will be adding it

@user-gp1zv5pn2o 2 ай бұрын

Team Huberman! 🙏✝️🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴🤴👍👏👏👏👏👏👏👏👏👏👏👏👏👏

@Shalale 17 күн бұрын

this is gold 🙏🏻 thank you

@san.magic007 3 ай бұрын

Thank YOU so much 🙌

@togo4921 3 ай бұрын

Color of the Carpet!! interesting triggers! thank you Dr Huberman. When I listen to your PC's, or the PC's you are invited to, I sometimes think I would really love to see your development ( in all directions) and your new findings in 10 years.

@scotchbarrel4429 3 ай бұрын

I learnt some of these tools from Squat University YT channel, glad to ser his lessons are being promoted here. Thanks again Doc, you the man 👊😎

@Minor_Thing 3 ай бұрын

Thanks so much for this demonstratin video!

@mauiswift6391 3 ай бұрын

Thank you for sharing this and demonstrating! Simple and I hope effective!

@mehdirezaeianzadeh 3 ай бұрын

Many thanks; very needed instructions.

@user-pn8nu1yq7b 2 ай бұрын

Can’t wait to show this to my mum ! Thanks for your work.

@washout04 Ай бұрын

Thank you for sharing this. Even knowing that it’s possible to get on top of back issues like this gives me so much hope. Appreciate it brother. Can’t wait to get lifting again.

@loribell6453 3 ай бұрын

I'm looking forward to trying these exercises. I would add that one back exercise that is frequently overlooked is sitting up straight! I have been sitting on armless and backless office chairs, stools, or exercise balls for most of the last 30 years. That's basically 8 hours a day at work and I do it at home as well. I seldom experience lower back pain because my back is not "relaxing/compacting" my spine from leaning back (and inevitably down) into a chair back. I would offer that people don't need "back support" while sitting. They need to let their back learn to support itself. It will hurt from the effort the first week or two, but then your back will actually start to strengthen and adapt, often relieving a lot of the pain many people in "desk jobs" experience. And that workout also happens while you are doing other necessary things, so you don't have to add time in your day to exercise your back and torso.

@Tom-DM 9 күн бұрын

Superb!!! Bring it on!!

@BreatheChristian 3 ай бұрын

mr. huberman always comes in clutch

@manfred206 3 ай бұрын

Thank you for these videos.

@globalergoguy 2 ай бұрын

Classic exercises. Been around for decades - if not generations. Glad to see they've stood the test of time. The push-up used to be called McKenzie Extension Exercises (there's several). The 'Bird Dogs' used to be accompanied by an alternative, supine set known as 'Dead Bug' exercises. Still - all great stuff. Validating to see what we used clinically decades ago are still in service. Kudos, Dr. Huberman.

@Champlinchiro 2 ай бұрын

Great job on this, Dr. Huberman. As an orthopedic chiropractor, practicing for 40 years, the instructions you are giving, with caveats to work with a professional are spot on. One correction, if I may. The press up is similar to the cobra pose in yoga, but is not the same as updog. In updog, the hips and thighs come off the floor. In press up, aka cobra, the pelvis and legs are kept pressed against the floor. Again, thank you for bringing good information out of our offices to improve the health of all. 👏

@siganigaa 3 ай бұрын

What an amazing lecture and demonstration it was. My only wish is that you make another for neck pain. I have mild but long term pain

@cecipalacios1007 3 ай бұрын

Thank you so much🙏

@bestclips3995 3 ай бұрын

awesome ❤ keep doing what you do BEST...you are INCREDIBLE

@alifislam4582 3 ай бұрын

Forever grateful to you big brother. Your my champion 🏆

@Breeandfree 3 ай бұрын

Thank you for this! Please please do the same kind of thing for healthy knees! 🙏🏽 trying so hard to get in shape and no matter what I try to do my knees swell terribly

@auau4468 3 ай бұрын

Thank you so much. ❤ I am doing it. I loved this video

@Filipp81 3 ай бұрын

McGill big 3 works. I use them every day now. Back pain is fading away every day.

@mohamedzyade 3 ай бұрын

Thank you so much!!!!

@elementalrelaxingvisuals 3 ай бұрын

Thanks so much - very helpful!

@mariyamanahova7078 3 ай бұрын

"Thank you for ignoring the color of the carpet," hahaha! Hadn't even noticed it until he mentioned it!

@zacharyagop 4 күн бұрын

Amazing. Saved me. Thank you

@scienceisfun5989 2 ай бұрын

Thank you, Doctor!

@mahsalavaei5760 Ай бұрын

Thanks For Everything My Professor.

@patrikb315 3 ай бұрын

Amazing work I love it

@orlagillen7776 4 күн бұрын

The issue with following these exercises without looking at the person lifestyle and what they eat and how stress they are is just scratching the surface of your injury. I had disc herniation a year ago and I was following many stretched and exercises in KZfaq and my physio gave me some. Nothing really worked, until I contacted Bob the physio. He changed my perception in regards to my back pain and thought me a holistic approach to recover from my disc herniation and manage to get fit again. I'm training now 3 times a week in the gym, having a daily routine. Lost almost 8kg, sleeping better. 2 orthopaedic surgeon told me I need surgery and just review my MRI pictures for 15min. I'm so happy didn't go under surgery.