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McKenzie Back Exercises
~ Pin Point, then Treat the Source of the Problem ~
McKenzie back exercises are one of the most well known back strengthening exercises you can do if you're having back pain. These McKenzie
exercises are tailored to reduce back pain by pin-pointing the cause of the pain, THEN properly treating it through exercise.
The McKenzie exercise program was developed by a physical therapist in the 1960s named Robin McKenzie, and it's still being used today. A
physical therapist who's well trained with the McKenzie exercises can help to determine what's causing your pain, then show you the best
exercises you can do from the comfort of your own home.
Having back pain is the second most reason a person needs to make a doctor's appointment. If this is reoccuring for you, then you may want
to look into McKenzie back exercises to help minimize your time and money spent at a doctor's office.
The McKenzie exercise program is based on three main concepts: careful evaluation, in depth treatment and preventing the problem from
reoccuring.
Top 3 McKenzie Back Exercises - make sure to check with your doctor before attempting these exercises if you
suffer from back pain.
- Lying Back Extension:
• Lay on your stomach with legs straight behind you (your legs will stay in this position).
• Prop yourself up onto your elbows, you'll feel a slight stretch in your lower back.
• Slowly straighten your elbows, you'll feel even more of a stretch.
• Straighten your elbows as far as you feel comfortable, don't force it.
• Hold for 10-15 seconds.
• Come back down and repeat.
- Standing Back Extension:
• Stand up straight and place the palms of your hands on the top of your butt, as if your going to put your hands in
your pocket.
• Gently lean back and look up. You'll feel a nice stretch in your lower back.
• Only go back as far as it's comfortable for you. It'll get easier over time.
• Hold for a few seconds, then repeat 3 to 4 times.
- Knees to Chest:
• Lay down on your back with your knees bent and feet flat on the floor.
• Pull both knees up toward your chest, don't lift your head up, keep it on the floor.
• Wrap your arms behind your knees, or place your hands behind your knees.
• Apply slight pressure to increase the stretch in your lower back.
• Hold for 15-30 seconds and repeat.
Those were just a few samples so you can get the idea of the McKenzie exercise program. As you can see the McKenzie back exercises seem like
plain old stretches.
A physical therapist who's trained in the exercise program can further help you with exactly which exercises you
should be doing based on your evaluation to pin-point your source of pain.
A lot of people underestimate the benefits of stretching. Stretching
is just as important as exercise. Stretching can lengthen our muscles while giving our joints full range of motion and helping to prevent
injury and muscle tightness.
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