Improve Lower Back Pain | McKenzie Extensions
McKenzie Extensions are my go-to first-line exercise for flexion-based low back pain - a simple prone press-up that gets your lower spine moving into extension again.
How to Complete Mckenzie Extensions
One of the Best Lower Back Stretchs
Because most of us sit in front of a computer or slouched on the couch most of the day, our lower backs conform into a flexed position – meaning it doesn't get ANY extension. As a consequence of maintaining one position for TOO LONG, you can get low back pain – which we all know is NOT fun. This exercise is a great drill to off load pressure from your lower spine and allows it to move in a non-threatening position. McKenzie Extensions can be a great first line of defense in flexion based back pain. This is exactly how to perform Mckenzie Extensions.
Exercise Lay on your stomach with your hands under your shoulders. Relax your back, push up from your hands to extend your lower back to your comfortable limit and use your arms to extend the rest of your body.
Time
Complete 10 reps, and repeat 3-4 times throughout the day!
Mitch is a Toronto-based physiotherapist specializing in desk worker health, ergonomics, and manual therapy. Learn more about Mitch →