![Video: 7 Exercises for Back Pain Using the McKenzie Method [Updated for 2021]](http://drhonow.com/cdn/shop/articles/mckinseyblog_large.png?v=1763056912)
The McKenzie Back Exercises are a series of seven exercises. These exercises can help lower back pain sufferers restore some of their lower back mobility and functions. Exercising regularly is important to manage and prevent lower back pain.
It may not be suitable for everyone’s lower back pain condition, and certain exercises could be too painful for some individuals. If you have difficulties with these exercises, do not continue and seek guidance from your preferred healthcare provider instead. If any exercise makes your pain worse, stop immediately and consult a healthcare provider. Always recognize the point at which a stretch or exercise should be stopped to avoid injury.
At the beginning of your recovery, it is important to start with gentle movement and gradually progress as tolerated.
Introduction to the McKenzie Method
If you’re searching for a practical way to manage chronic low back pain, the McKenzie Method offers a proven approach that focuses on both stretching exercises and strengthening exercises. This method is designed to help you regain mobility, reduce discomfort, and address leg pain that often accompanies lower back pain. By targeting the back muscles, stomach muscles, and the lumbar spine, the McKenzie Method can help you build a stronger, more resilient back.
A key principle of the McKenzie Method is maintaining good posture throughout your daily activities. Whether you’re standing tall, sitting, or lying down, keeping your body in a straight line from your head to your heels helps support your spine and reduces unnecessary strain. Practicing proper posture is just as important as the exercises themselves, as it helps prevent further injury and supports your recovery.
The McKenzie Method includes a variety of movements that can be performed without any special equipment. Many exercises begin with a starting position where you lie on your back with your knees bent and feet flat on the floor. From this position, you might slowly roll your knees to one side, gently stretch your lower spine, or focus on engaging your stomach muscles. These controlled movements help restore flexibility and strength to your back and hips, making it easier to stay active and manage low back pain.
It’s important to listen to your body as you work through these exercises. If you notice sharp pain, increased discomfort, or if your pain gets worse, stop immediately and consult your doctor or a qualified healthcare provider. The goal is to gradually increase your strength and flexibility without causing further muscle strain or injury.
In addition to the exercises, the McKenzie Method emphasizes the importance of learning safe movement patterns for everyday activities like lifting, bending, and sitting. By practicing these techniques, you can protect your lower ribs, lower spine, and back muscles from unnecessary stress. Staying active and incorporating these stretching and strengthening exercises into your daily routine can help you manage chronic low back pain and improve your overall quality of life.
Remember, progress takes time. Begin with gentle movements, focus on proper form, and gradually increase the number of repetitions as your body adapts. With patience and consistency, you’ll build a solid foundation for a healthier back and a more active lifestyle. Always consult with your healthcare provider before starting a new exercise program, especially if you have a history of injury or ongoing symptoms.
By making the McKenzie Method part of your daily routine, you’re taking a proactive step toward managing lower back pain and supporting your long-term well-being. Stay committed, listen to your body, and celebrate each step forward on your journey to better back health.
7 Exercises for Back Pain Using the McKenzie Method
In this video, Chapman Fu, the Clinical Director at The Physiotherapy & Rehab Centre, walks us through the McKenzie Method: a series of seven back exercises specifically designed to help sufferers of chronic lower back pain. These simple, repeatable methods can help improve your lower back range of motion so you can get on track to living a life with less pain!
Check out the full video below:
Exercise #1 Lying Face Down
Lie face down with your arms beside your body, and the head turned to one side. Stay in the position and relax for two to three minutes. It helps to relax, unload and straighten your back. You can practice this exercise up to eight times a day, or every two hours. For extra support, you can place a pillow under your stomach.
Exercise #2 Lying Face Down in Extension
Lie face down, then place your elbows under your shoulder so you can lean on the forearms. Stay in the position for two to three minutes. It helps to restore some backward bending curve of your lower back. You can practice this exercise up to eight times a day, or every two hours.
Exercise #3 Extension in Lying Down
Lie face down, place your hands under your shoulders. Straighten your elbows and push the upper body upward as much as possible. Maintain this position for two seconds, and repeat ten times. It helps to restore a more backward bending curve of your lower back. You can practice this exercise up to eight sets a day, or every two hours.
Exercise #4 Extension in Standing
Stand upright with your feet apart, place your hands on your lower back and bend backward. Keep your knees straight. Maintain this position for two seconds, and repeat ten times. It does not stretch your lower back backward as much as exercise #3, but it is convenient and can be done anywhere. You can practice this exercise up to eight sets a day, or every two hours.
Exercise #5 Flexion in Lying Down
Lie face up with your knees bent. Bring your knees up towards your chest. Hold your knees with your hands for two seconds, and repeat six times. It is the first step to help restore forward bending motion of the lower back. You can practice it up to four sets a day.
Exercise #6 Flexion in Sitting
Sit on the edge of a steady chair with knees and feet well apart. Bend the trunk forward from an upright position and try to touch the floor with your hands for two seconds. Then return to the upright position, and repeat six times. This is the transitional step to help restore forward bending motion of the lower back. You can practice this exercise up to four sets a day.
Exercise #7 Flexion in Standing
Stand upright with your feet shoulder width apart. Bend forward and run your fingers down your legs as far as you can comfortably reach while keeping your legs straight. Do not hold and immediately return to the upright position. Repeat six times. This exercise helps to restore full forward bending motion of the lower back. You can practice this exercise up to two sets a day.
Practice these exercises with gentle movements and patience. We recommend you progress gradually, and only after the previous exercises become comfortable.
Disclaimer: DR-HO'S content is intended for informational purposes only and should not be taken as medical advice. Please consult a certified medical professional for diagnosis and treatment recommendations.
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