McKenzie Extension Exercise
beginner
10 repetitions. Hold for 5-10 seconds each. Perform every 2-3 hours. Yoga mat or firm surfaceSuitable For
Contraindications
- Do not perform if extension increases leg pain
- Avoid if you have spinal stenosis symptoms
- Do not perform if you have a fracture or tumor
Benefits
- Centralizes radiating leg pain from disc herniation
- Reduces intradiscal pressure on nerve roots
- Improves spinal mobility and posture
- Prevents progression of disc degeneration
The McKenzie Extension is a evidence-based exercise for treating lumbar disc herniation. It works by creating a posterior-to-anterior force on the disc, which can help centralize disc material away from irritated nerve roots. This exercise is particularly effective for patients whose leg pain is worse than their back pain.
How to Perform
Lie on your stomach with your hands placed flat on the floor near your shoulders. Slowly push your upper body up while keeping your hips and pelvis on the floor. Hold the extension for 5-10 seconds. Lower slowly and repeat. Your lower back should arch comfortably.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.