Skip the crunches: spine experts on building a pain-proof back
Stuart McGill, Kelly Starrett and Huberman's back protocol episode favor core stiffness, stability work such as the McGill Big Three, and less prolonged sitting over repeated spinal flexion. The approach offers a concrete alternative for the many people whose back pain keeps returning.
What do McGill and Huberman say should come before choosing back exercises? Show answer
Getting assessed and finding what triggers your pain, then stopping the movements that provoke it.
What are McGill's Big 3 exercises? Show answer
The curl-up, the side plank and the bird dog. He chose them as the most efficient way to build spine stability while sparing the spine.
How does Huberman's Oreo analogy explain why crunches can hurt a bad back? Show answer
The cookies are vertebrae and the cream is the disc. Crunches squeeze the front together and can push an already bulging disc out onto a nerve.
Why can some people do thousands of sit-ups without injury while others damage their discs? Show answer
According to McGill, spine shape and the genetically varying collagen binding disc layers differ between people. Slender, willowy spines tolerate repeated bending better.
How high should the chest rise in a curl-up, and what is the most common mistake? Show answer
Only about five to ten degrees, leading with the chest. The common mistake is leading with the chin, which turns it into a sit-up.
What is the key mistake to avoid in the side plank? Show answer
Letting the hips sag, which Huberman says is especially risky with a disc bulge.
What is McGill's walking rule for people with back pain? Show answer
Don't walk to pain. If 40 minutes brings pain but 20 doesn't, walk 20 minutes three times a day.
What sit-stand cycle does McGill suggest for disc-related pain? Show answer
Roughly 20 minutes sitting, 30 minutes standing and 10 minutes walking, changing posture often.
How does Kelly Starrett's view of crunches differ from the others'? Show answer
He thinks crunches are fine but far too narrow. He wants the spine trained to flex, extend, side bend and rotate.
According to McGill, when does sitting become painful? Show answer
When there is pre-existing damage, such as collagen delamination or an old bulge. Loading a healthy spine in a sitting posture didn't create new injury.
Why does McGill warn against copying Huberman's cobra push-up fix? Show answer
Extension relieves some people's pain but makes it worse for others, and tests exist to tell which group you're in.
When should someone see a professional rather than experiment on their own? Show answer
When pain radiates down a leg, causes numbness, or doesn't improve. Huberman says persistent pain warrants a back specialist or surgeon.