How the McKenzie Method Can Help You

April 13, 2023April 13, 2023 Adil Husnain

Back pain is a common health issue that affects millions of people worldwide. It can have various causes, such as injury, poor posture, stress, aging, or underlying conditions.

Back pain can limit your daily activities and affect your quality of life. Luckily, some exercises can help you ease back pain and improve your spinal health. One of them is the McKenzie method, which is a specialized program of physical therapy that focuses on restoring the natural alignment and movement of the spine.

What is the McKenzie method?

The McKenzie method was created by Robin McKenzie, a New Zealand physiotherapist, in the 1950s. He found that certain movements and positions could help reduce back pain and sciatica (pain that spreads from the lower back to the leg) by correcting the displacement of the spinal discs.

The McKenzie method consists of three steps: assessment, treatment, and prevention.

Assessment: The therapist evaluates your posture, movement, and symptoms to determine the cause and type of your back problem. There are three main types of back problems: postural syndrome (caused by prolonged or repeated poor posture), dysfunction syndrome (caused by scar tissue or stiffness in the spinal tissues), and derangement syndrome (caused by the displacement of the spinal discs).

Treatment: The therapist prescribes specific exercises and postures that are tailored to your condition and goals. The exercises are based on the principle of centralization, which means that the pain should move from the leg or buttock to the lower back or spine as you perform them. This indicates that the disc is returning to its normal position and reducing pressure on the nerves. The exercises are usually done in a progressive sequence, starting from lying on your stomach, then propping on your elbows, then pressing up with your arms, then standing and bending backward. The therapist may also use manual techniques or other modalities to assist with the treatment.

Prevention: The therapist teaches you how to maintain good posture and avoid movements or positions that may aggravate your back problem. You are also encouraged to continue doing the exercises regularly as part of your self-care routine.

What are the benefits of the McKenzie method?

The McKenzie method has been shown to have several benefits for people with back pain, such as:

Reducing pain and inflammation
Improving mobility and function
Enhancing self-management and confidence
Preventing recurrence and chronicity
Reducing the need for medication or surgery

How does McKenzie exercise for back pain?

If you have back pain, you may want to try some McKenzie exercises at home to see if they help you. However, before you start any exercise program, you should consult with your doctor or therapist to make sure it is safe and appropriate for you. You should also stop any exercise that causes more pain or discomfort in your leg or spine.

Here are some examples of McKenzie’s’s exercises for back pain:

Lying on your stomach

This exercise helps to unload pressure on your lower back and align your spine.

Lie down on your stomach on a soft mat or pillow.
Place your arms at your sides.
Turn your head to one side or face down.
Hold this position for 2 to 3 minutes.
Repeat up to eight times a day.

Lying on a pillow

This exercise adds more support to your lower back and helps restore its natural curve.

Lie down on your stomach on a soft mat or pillow.
Place another pillow under your stomach and pelvis.
Place your arms at your sides.
Turn your head to one side or face down.
Hold this position for 2 to 3 minutes.
Repeat up to eight times a day.

Prone on your elbows

This exercise helps to increase the extension (backward bending) of your lower back and reduce disc pressure.

Lie down on your stomach on a soft mat or pillow.
Prop yourself up on your forearms with your shoulders above your elbows.
Keep your hips and legs relaxed on the floor.
Hold this position for 2 to 3 minutes.
Repeat up to eight times a day.

Prone press-ups

This exercise helps to further increase the extension of your lower back and restore disc position.

Lie down on your stomach on a soft mat or pillow.
Place your hands under your shoulders.
Slowly straighten your arms to lift your upper body.
Keep your hips and legs on the floor.
Hold this position for 2 seconds.
Return to the starting position.
Do 10 repetitions.
Repeat up to eight times a day.

Standing extension

This exercise helps to maintain the extension of your lower back and prevent slouching.

Stand up straight with your feet shoulder-width apart.
Place your hands on your lower back.
Gently arch your back and lean backward.
Hold this position for 2 seconds.
Return to the starting position.
Do 10 repetitions.
Repeat up to eight times a day.

Other McKenzie exercises for back pain

The McKenzie method also includes some flexion (forward bending) exercises that can help with some types of back problems, such as:

Spinal stenosis
Lumbar flexion dysfunction
Lumbar derangement that reduces with flexion forces

These exercises are usually done after the extension exercises have been completed and the pain has centralized. They can help improve the mobility and flexibility of your lower back. Here are some examples of flexion exercises:

Lying flexion

This exercise helps to stretch your lower back and hamstrings.

Lie down on your back on a soft mat or pillow.
Bring both knees to your chest and hug them with your arms.
Hold this position for 15 to 30 seconds.
Return to the starting position.
Do 10 repetitions.
Repeat up to eight times a day.

Sitting flexion

This exercise helps to stretch your lower back and gluteal muscles.

Sit on a chair with your feet flat on the floor.
Bend forward from your hips and reach for your toes or ankles.
Hold this position for 15 to 30 seconds.
Return to the starting position.
Do 10 repetitions.
Repeat up to eight times a day.

Standing flexion

This exercise helps to stretch your lower back and calf muscles.

Stand up straight with your feet shoulder-width apart.
Bend forward from your hips and reach for the floor or your shins.
Keep your knees slightly bent and your back relaxed.
Hold this position for 15 to 30 seconds.
Return to the starting position.
Do 10 repetitions.
Repeat up to eight times a day.

Conclusion

Back pain can be a challenging condition that affects many aspects of your life. However, by doing some simple exercises, you can help relieve your pain and improve your spinal health.

The McKenzie method is one of the most effective programs of physical therapy that can help you achieve these goals. It consists of specific exercises and postures that are based on the principle of centralization. By following the McKenzie method, you can reduce pain and inflammation, improve mobility and function, enhance self-management and confidence, prevent recurrence and chronicity, and reduce the need for medication or surgery.

However, before you start any exercise program, you should consult with your doctor or therapist to make sure it is safe and appropriate for you. You should also stop any exercise that causes more pain or discomfort in your leg or spine. If you have any questions or concerns about the McKenzie method or any other type of exercise for back pain, feel free to contact us at McKenzie Exercises for Back Pain. We are here to help you with any information or guidance you may need. We hope you enjoyed this article and found it useful. Thank you for reading!