#270 – Dr. Stu McGill – Protecting Spinal When Working From Home | Modern Wisdom

Key Takeaways

  • Find a trained professional who specializes in back pain
  • Back pain sufferers: get an assessment, know the cause, address it appropriately, wind it down, and build it back up
  • Every system in our body requires movement for signaling and optimal health
  • Ask yourself why you lift weights: train for longevity – you are not intended to achieve 5 personal bests in one year
  • “Move well, move often.” – Dr. Stu McGill
  • Create a reason to move: after every meal, walk 15 minutes

Introduction

Dr. Stu McGill (@drstumcgill) is a professor at the University of Waterloo and an expert in back pain.

In this episode of Modern Wisdom, host Chris Williamson and Dr. Stu McGill take a deep dive into back pain, ancestral differences in back pain, threats and remedies to back pain, and exercise for longevity.

Host: Chris Williamson (@ChrisWillx)

Website for additional information: https://www.backfitpro.com/ 

Did Our Ancestors Have Back Pain?

  • Injury to a join creates laxity so you will lose stiffness which the body uses to control and guide movement
  • Instability causes pain and sets off a cascade
  • We can only speculate the back pain of our ancestors but there is evidence of misalignment, discogenic back pain, protruding discs, etc.
  • It’s likely our ancestors needed to be tougher than we are to live and survive the demands of daily living
  • Ancestors possibly had a stronger core and built stability

Biggest Risks To Spinal Health

  • Daily life and routines have become very different over the past 18 months
  • Too much sitting
  • Every system in our body requires movement for signaling and optimal health
  • We didn’t evolve to have health with such lack of physical stimulation
  • The longer you sit, the more accumulated stress on your body

Work From Home Life

  • Manage demand and capacity
  • We have to artificially create demand: every time you eat, walk for 15 minutes
  • Big three exercises: push ups, air squats, stairs
  • “You deserve your pain.” – Dr. Stu McGill
  • Change your behavior, change your outcomes
  • It’s also not optimal to sit at your desk all day then have a 45-60 minute blow out workout
  • “Move well, move often.” – Dr. Stu McGill

Exercise & Training For Longevity

  • If someone has spine instability that causes back pain, under load the body can increase pain and shut down the neural drive and the lift will fail
  • The brain senses instability and shuts down the origin
  • If the knee has instability, the brain will shut down the signal to the knee and the lift will fail
  • You are not intended to achieve 5 personal bests in one year
  • Ask yourself why you’re training – does your training serve your goals?
  • It is possible to be too aggressive in your workouts and overload your capacity at that moment
  • Be modest for longevity, pain-free, and fitness – it’s ok not to deadlift 600 pounds

Thought Exercise: Managing Demand And Capacity

  • Your body needs the capacity to meet the demands
  • If you lay in bed and don’t change posture, you will become uncomfortable
  • If you ignore the discomfort, you will feel pain
  • If you ignore the pain, you will develop tissue breakdown (bedsores)
  • If you have back pain: get an assessment, know the cause, address it appropriately, wind it down, and build it back up

The Role Of Mental State In Injury

  • Once you can shift the locus of control to a person in pain, they’re empowered
  • After an assessment with a professional and an understanding of pain, you give them the antidote – therapeutic exercises and correct nurturing  back to health
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Notes By Maryann

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