BACK(MCKENZIE) EXTENSION

• This exercise helps to ease aches in your lower back, such as those caused by sitting for long periods of time. It is sometimes helpful in reducing pain in conditions like a herniated disc or disc-related sciatica. 

• You may feel some discomfort, but stop if you feel pain.

 

1. Lie face down on a mat with your hands flat on the floor and roughly level with your chin. Extend your feet, keeping your legs together.
2. Pressing your hips against the mat and exhaling, lift your torso upward slowly, using your arms for support. Raise your head and shoulders up as high as you can, keeping your lower back relaxed and make sure that your elbows are straight (fully extended).
3. Hold the movement for a count of 10 and use your arms to lower your torso back to the start position.
4. Start with 5 repetition initially and then increase the repetition gradually ones you feel comfortable with this movement

 

VARIATION

• If your injury means that one side of your back is more painful than the other, there is a useful variation of this exercise.

• While you are lying face-down on your stomach, as in Step 1, shift your legs toward your painful side before you extend your upper torso upward.

• If any discomfort is felt stop performing the exercise and consult your therapist.