McKenzie Extension
Suitable For
Contraindications
- Do not perform if extension increases leg pain or causes centralisation to worsen
- Avoid if you have spinal stenosis with extension intolerance
- Stop if you feel sharp, shooting pain
- Consult your physiotherapist before starting if you have had spinal surgery
- Not recommended for spondylolisthesis without professional guidance
Benefits
- Centralises radiating pain from the leg back to the lower back
- Reduces pressure on spinal nerves from disc bulges
- Improves spinal mobility in the extension range
- Can provide immediate pain relief for disc-related back pain
- Easy to perform at home with no equipment needed
How to Perform the McKenzie Extension
Lie face down on a firm surface (floor or firm mattress) with your legs straight and arms resting by your sides. Turn your head to one side for comfort. Relax and take a few deep breaths.
Place your forehands on the floor directly under your shoulders, elbows bent, as if you are about to do a push-up.
Keeping your hips and legs relaxed on the floor, slowly push your upper body up by straightening your elbows. Allow your lower back to arch naturally. Lift only as far as comfortable — your hips should remain on the floor.
Hold the end position for 5 seconds while breathing normally. Slowly lower yourself back to the starting position.
Repeat 10 times. Perform this exercise every 2–3 hours throughout the day for acute back pain.
When to Use
This exercise is most effective when you feel back pain or leg pain that is worse with sitting or bending forward. It is specifically designed for patients with discogenic pain who demonstrate a directional preference for extension. Your physiotherapist will assess this during your initial consultation.
Frequently Asked Questions
Master This Exercise with Expert Guidance
Let our physiotherapists show you proper form and tailor this exercise to your specific condition.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.