Exercises for Back Pain

McKenzie Exercises for Back Pain

 

 

1. Lying on your stomach

This move reduces pain by unloading pressure on your lower back. It also helps align your spine.

1. Lie down on your stomach. Place your arms at your sides.
2. Turn your head to the side or face down.
3. Hold for 2 to 3 minutes. Repeat up to eight times a day.

2. Lying on a pillow

To support your lower back, add a pillow under your abdomen.

1. Lie facedown and place a pillow under your stomach and pelvis. Place your arms at your sides.
2. Turn your head to the side or face down.
3. Hold for 2 to 3 minutes. Repeat up to eight times a day.

3. Prone on your elbows

This exercise will help restore the natural curve in your lower back. It’s also known as lying face down in extension.

1. Lie down on your stomach. Prop yourself up on your forearms with your shoulders above your elbows.
2. Hold for 2 to 3 minutes.
3. Lower your upper body. Repeat up to eight times a day.

4. Prone press-ups

Prone press-ups also help to restore your lower back’s natural curve.

1. Lie down on your stomach. Place your hands under your shoulders.
2. Slowly straighten your arms to lift your upper body. Hold for 2 seconds. Return to starting position.
3. Complete 10 reps. Repeat up to eight times a day.

5. Standing extension

The standing extension helps the backward bending motion of your lower back. It’s also convenient to do since you don’t have to lie on the floor.

1. Stand up straight. Place your hands on the small of your back.
2. Bend backward as far as possible, keeping your knees straight. Hold for 2 seconds. Return to the starting position.
3. Complete 10 reps. Repeat up to eight times a day.

6. Lying flexion

Lying flexion is the first step in restoring the bending forward motion of the lower back. Once your back pain has improved, begin with this exercise in order to regain range of motion.

If you don’t feel comfortable on your back, place your head on a pillow. This will reduce pressure on your spine.

1. Lie down on your back. Place your feet flat on the floor, hip-width apart.
2. Bring both your knees up toward your chest, keeping your tailbone down on the ground. Hold for 2 seconds. Return to starting position.
3. Complete 6 reps. Repeat up to four times per day.

7. Sitting flexion

Sitting flexion helps restore the forward bending motion of your back. It’s an intermediate version of lying flexion.

1. Sit on the edge of a chair. Straighten your back and place your feet flat on the floor.
2. Bend forward. Reach your hands in between your legs toward the floor. Hold for 2 seconds. Return to starting position.
3. Repeat 6 reps. Complete up to four times a day.

8. Standing flexion

Standing flexion, the most challenging exercise in this series, also increases your spine’s ability to bend forward.

1. Stand with your feet shoulder-width apart.
2. Bend forward at your hips, keeping your knees straight. Reach your hands toward the floor.
3. Pause for 1 to 2 seconds. Return to starting position.
4. Repeat 6 reps. Complete up to two times a day.

Don’t worry if you can’t reach very far. This will improve over time.

The bottom line

The McKenzie method is one approach to treating back pain. While the method is typically used by physical therapists, there are some exercises you can try on your own. Just make sure to move slowly and get in touch with your healthcare provider if something doesn’t feel right.