STOP These 6 Habits DESTROYING Your Spine | Dr. Stuart McGill

Summary

Low back pain is a global epidemic, but it's often caused by unnoticed habits that weaken the spine. In this video, Dr. Stuart McGill, a leading spine expert, reveals six habits silently damaging your spine, such as improper breathing, excessive stretching, poor posture, and ignoring core stability. He introduces smarter, research-backed practices to strengthen and protect the spine, focusing on stability, endurance, and proper movement. By making small adjustments, you can build resilience in your spine and prevent debilitating pain. The video offers actionable steps to help maintain a healthy spine and a pain-free life.

Takeaways

• 😀 Low back pain is the number one cause of disability worldwide, affecting over 80% of adults at some point in their lives.
• 😀 Many of us unknowingly harm our spine through everyday habits, which don't always show immediate effects.
• 😀 Holding your breath and sucking in your belly during movement increases internal pressure and can harm your spine. Instead, brace your core and breathe properly.
• 😀 Traditional ab exercises like sit-ups and crunches can damage your spine by repeatedly flexing it. The smarter approach is to focus on spine stability exercises like the McGill's Big Three.
• 😀 The McGill's Big Three exercises (modified curl-up, bird dog, side plank) are designed to build core stability while protecting the spine.
• 😀 Slouching for long periods creates 'creep deformation,' which weakens the spine over time and increases the risk of a disc bulge.
• 😀 To improve posture, use lumbar support and stand up every 30 minutes. Incorporate movement, and regularly perform stretches like the cobra stretch.
• 😀 Stretching without control can weaken your spine. Focus on active mobility and engage your core to ensure stability while stretching.
• 😀 Your spine’s primary job is to resist movement, not create it. Train your core to resist twisting and lateral forces through exercises like paloff presses and suitcase carries.
• 😀 Building spinal endurance is just as important as strength. Train for endurance by holding positions for longer periods, and incorporate activities like brisk walking and light carries into your daily routine.

Q & A

Why is low back pain considered the number one cause of disability worldwide?

Low back pain is the most common cause of disability because it affects over 80% of adults at some point in their lives. The condition often results from small, repeated habits and poor posture that gradually damage the spine over time.

What is the common misconception about protecting the spine during movement?

A common misconception is that sucking in the belly to activate the transverse abdominis muscle helps protect the spine. However, this actually builds internal pressure that can harm the spine. Proper bracing and breathing are key to spine protection.

How can you properly engage your core to protect your spine?

To properly engage your core, imagine someone gently punching your belly. Your core should naturally firm up without holding your breath. Maintain this tension while breathing normally, ensuring your core feels stable like a cylinder, not a deflating balloon.

Why are crunches and sit-ups harmful to the spine?

Crunches and sit-ups involve repeatedly flexing the spine, which increases pressure on the discs. This can lead to a disc bulge, which may go unnoticed for months or years before causing significant pain.

What exercises are recommended for spine stability?

The McGill Big Three exercises—modified curlups, bird dogs, and side planks—are recommended. These exercises strengthen the spine without causing bending or compression, which protects against injury.

What happens to your spine when you slouch for extended periods?

Slouching for long periods causes 'creep deformation,' which stretches ligaments and fascia, slowly reshaping the spine. This can lead to disc bulges and back pain over time.

How can you prevent back pain caused by poor sitting posture?

To prevent back pain, ensure proper posture by sitting tall with your ribs over your hips and chest lifted. Use lumbar support, stand or move every 30 minutes, and incorporate exercises like the cobra stretch to reset your posture.

Why can passive stretching be harmful to your spine?

Passive stretching or extreme spinal mobility drills can make the spine weaker. These exercises may increase flexibility without engaging the core, making the spine unstable and more prone to injury.

What is the main role of the spine in terms of movement?

The spine's primary role is to resist unwanted movement, such as twisting or side-bending. It provides stability while the hips and shoulders generate force and mobility.

Why is spinal endurance more important than strength alone?

Spinal endurance is crucial because muscles fatigue over time. When the muscles tire, the spine's structural integrity weakens, and the joints and ligaments take over, which can lead to injury. Endurance training helps the spine maintain stability throughout the day.