The McKenzie method offers effective exercises for backache, which will not only get rid of unpleasant pain, but also remove the causes of pain, and thus prevent its re-development. Check how to perform some exercises for backache suggested by McKenzie.

The McKenzie methodis currently one of the most popular methods of treating spine dysfunction.Exercises for back pain , developed by the physiotherapist Robin McKenzie, are intended for everyone who has back pain, and above all for people struggling with the so-called. prolapse of the disc, i.e. the displacement of the intervertebral disc. The exercises can also be used by people who have problems with maintaining a correct body posture and therefore experience pain.

McKenzie method - exercise1

Front lying

1. Lie on your stomach with your arms alongside your body and your head to one side.

2. Stay in this position, take a few deep breaths, then relax completely for 2 or 3 minutes. Consciously try to eliminate any muscle tension in the lower back, hips, and legs. Without this complete relaxation, there will be no chance to eliminate the distortions that may be present in the joints of the spine. Do this exercise at the beginning of each exercise session.

McKenzie method - exercise2

Lying down

1. Stay supine on your stomach.

2. Place your elbows under your shoulders to allow you to lean on your forearms. In this exercise, just like in Exercise 1, start by taking a few deep breaths, then let your lower back, hip, and leg muscles completely relax. Stay in this position for 2 to 3 minutes.

This exercise is primarily for the treatment of severe forms of low back pain.

Important

McKenzie method - how often to exercise?

In the McKenzie method, systematicity is the most important. Exercise for backache should be done daily, preferably twice a day.

McKenzie method - exercise3

Lying hyperextension

1. Stay supine on your stomach, then place your handsunder the shoulders, as before the push-up exercise

2. Straightening your arms at the elbows, push your upper body upwards as far as the pain allows. During this maneuver, you must completely relax your pelvic, hip and leg muscles, and remember to breathe normally.

3. Keep the pelvis, hips, and lower limbs dangling, and let the lower back dangle.

4. Hold this position for a second or two, then lower your body to the starting position.

McKenzie's method - exercise4

Standing hyperextension

1. Stand with your back straight and your feet slightly apart, place your palms at waist height with your toes pointing downwards touching the center line of your spine.

2. Bend your torso back at the waist as far as possible, using your palms and fingers as the axis of rotation. Keep your knees straight during this maneuver.

3. Hold this position for a second or two, then return to the starting position.

Source: McKenzie R., Heal Your Back, trans. Tuz A., publ. MedMedia, 2010

Category:

Anatomy