McKenzie exercises are a series of movements designed to alleviate back pain, particularly related to disc problems, sciatica, and general lower back discomfort. They focus on spinal extension and can help with conditions like a herniated disc by encouraging proper posture and disc alignment.
6 Basic Mckenzie Exercises For Back Pain
1 Prone Lying
○ Lie face down on a flat surface with your arms by your sides.
○ Purpose: Helps relieve pain by positioning the spine in extension, allowing the discs to move back into place.
○ Hold for 1-2 minutes.
2 Prone on Elbows (Cobra Stretch)
○ Start by lying face down. Slowly lift your upper body onto your elbows, keeping your hips and legs flat on the floor.
○ Purpose: Provides more spinal extension to relieve lower back pain caused by disc issues.
○ Hold for 5-10 seconds, repeat 8-10 times.
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