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- Prone Lying. The first McKenzie exercise for low back pain is prone lying (lying flat on your stomach). This exercise is typically used to treat a sudden onset of acute back pain or sciatica.
- Prone Props. Once you are able to lie comfortably on your stomach, you can try the prone prop exercise: Start in the prone position (lie flat on your stomach).
- Press-Ups. To do press-ups: Begin by lying flat on your stomach with your elbows bent and your hands flat on the ground under your shoulders. Keep your back and hips relaxed, and then use your arms to press your upper back and shoulders up (similar to the upward dog yoga pose).
- The Low Back Side Glide Exercise for Sciatica. To do the standing side glide exercise: Stand perpendicular to a wall (about 1 to 2 feet away) with your feet together.
7 McKenzie Method Exercises for Back Pain and Sciatica. McKenzie therapy for lower back pain and leg pain ( sciatica) includes a set of backward and forward-bending therapeutic exercises formulated to relieve acute leg pain and restore motion in the spine.
- Spine-Health.Com
- 1 min
- Modified Curl-Up. Lie on your back with one leg straight and one knee bent. This puts your pelvis in a neutral position to best strengthen your core without straining your back.
- Side Bridge. Lie on your side, resting on your forearm with knees bent. Straighten your legs and brace your core. Lift your hips off the floor, keeping your body in a straight line.
- Bird Dog. Start on all fours with your arms under your shoulders and knees under your hips. Brace your core and squeeze your glutes as you lift your left arm, while also lifting your right leg straight back.
- What are McKenzie exercises?
- How to safely try McKenzie exercises
- 1. Lying on your stomach
- 2. Lying on a pillow
- 3. Prone on your elbows
- 4. Prone press-ups
- 5. Standing extension
- 6. Lying flexion
- 7. Sitting flexion
- 8. Standing flexion
Many people experience some form of back pain in their lifetime. In the United States, back pain affects 75 to 85 percent of all adults.
If you have back pain, it’s best to follow up with your healthcare provider to determine what’s causing it. This can help you find the safest, most effective treatment option.
For some, this includes following the McKenzie method, sometimes called mechanical diagnosis and therapy. It includes a set of guidelines for evaluating someone’s movement as well as exercises designed to improve spinal mobility and posture.
To reap the full benefits of the McKenzie method, it’s best to work with a physical therapist who can give you a proper evaluation.
The McKenzie method isn’t for everyone. If you’ve had back surgery, it’s best to avoid this program. You should also avoid it if you have a serious spinal condition, such as a spinal fracture.
It also doesn’t hurt to check with your healthcare provider before attempting these exercises. They can help you ensure that they won’t make your back pain worse.
If you do decide to attempt McKenzie exercises on your own, make sure you move slowly. Abrupt movements might worsen your symptoms.
If you feel the following symptoms in one or both legs, stop the exercise immediately:
•increasing pain
•numbness
This move reduces pain by unloading pressure on your lower back. It also helps align your spine.
1.Lie down on your stomach. Place your arms at your sides.
2.Turn your head to the side or face down.
3.Hold for 2 to 3 minutes. Repeat up to eight times a day.
To support your lower back, add a pillow under your abdomen.
1.Lie facedown and place a pillow under your stomach and pelvis. Place your arms at your sides.
2.Turn your head to the side or face down.
3.Hold for 2 to 3 minutes. Repeat up to eight times a day.
This exercise will help restore the natural curve in your lower back. It’s also known as lying face down in extension.
1.Lie down on your stomach. Prop yourself up on your forearms with your shoulders above your elbows.
2.Hold for 2 to 3 minutes.
3.Lower your upper body. Repeat up to eight times a day.
Prone press-ups also help to restore your lower back’s natural curve.
1.Lie down on your stomach. Place your hands under your shoulders.
2.Slowly straighten your arms to lift your upper body. Hold for 2 seconds. Return to starting position.
3.Complete 10 reps. Repeat up to eight times a day.
The standing extension helps the backward bending motion of your lower back. It’s also convenient to do since you don’t have to lie on the floor.
1.Stand up straight. Place your hands on the small of your back.
2.Bend backward as far as possible, keeping your knees straight. Hold for 2 seconds. Return to the starting position.
3.Complete 10 reps. Repeat up to eight times a day.
Lying flexion is the first step in restoring the bending forward motion of the lower back. Once your back pain has improved, begin with this exercise in order to regain range of motion.
If you don’t feel comfortable on your back, place your head on a pillow. This will reduce pressure on your spine.
1.Lie down on your back. Place your feet flat on the floor, hip-width apart.
2.Bring both your knees up toward your chest, keeping your tailbone down on the ground. Hold for 2 seconds. Return to starting position.
Sitting flexion helps restore the forward bending motion of your back. It’s an intermediate version of lying flexion.
1.Sit on the edge of a chair. Straighten your back and place your feet flat on the floor.
2.Bend forward. Reach your hands in between your legs toward the floor. Hold for 2 seconds. Return to starting position.
3.Repeat 6 reps. Complete up to four times a day.
Standing flexion, the most challenging exercise in this series, also increases your spine’s ability to bend forward.
1.Stand with your feet shoulder-width apart.
2.Bend forward at your hips, keeping your knees straight. Reach your hands toward the floor.
3.Pause for 1 to 2 seconds. Return to starting position.
4.Repeat 6 reps. Complete up to two times a day.
Don’t worry if you can’t reach very far. This will improve over time.
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Here are few thoughts for exercise professionals who deal with issues related to the assessment and design of therapeutic exercise for the back, to assist them in becoming elite professionals.
