Protocols to Strengthen & Pain Proof Your Back

- Strengthening the back involves understanding and working with the anatomy and physiology of the spine, intervertebral discs, nerve pathways, and surrounding muscles—including the core and spinal erectors.

- A holistic approach to back health includes exercises for building core stability (McGill's Big 3), strengthening feet and toes, and enhancing overall body alignment to prevent and reduce back pain.

- Addressing back pain entails not only local treatment but also strengthening distal body parts like the feet and neck to provide comprehensive support for the spine.

- Pain management can be achieved by creating supportive environments around the spine, focusing on alleviating irritated or compressed neural pathways through targeted exercises.

- McGill's Big 3 exercises—curl-up, side plank, bird dog—are recommended for their simplicity and effectiveness in building muscular strength around the spine without requiring equipment.

- Hanging from a bar with toes touching the ground and performing cobra push-ups can help relieve pressure on the spine and potentially reverse disc herniation.

- Strengthening the neck muscles and feet is crucial for spine stability; exercises like toe spreading and front neck strengthening can contribute to a pain-free back.

- Activating the medial glute can stabilize the hips, thus preventing side-to-side pelvic motion that may lead to lower back pain, with simple exercises like leg extensions while lying on one's side.

- Psoas stretching offers multiple benefits, including spine lengthening, improved posture, and facilitating smoother movements involving spine twisting and bending.

- The role of mental cognition in correcting movement patterns is essential, as conscious effort in controlling movements can maintain healthy posture and prevent imbalances in neuromuscular activation.