Before starting the Pilates modified McKenzie Method Exercise, read
Study your Pain:- Is it caused by lumbar flexion or lumbar extension?
Caution: (1) Don't do McKenzie Method first thing after getting out of bed -
alow an hour on your feet for your discs to settle. (2) Don't do Mckenzie Method if you
have been diagnosed with
, have a marked postural lumbar lordosis,
and/or have pain after a high impact accident. (3) If, having applied the
Method your pain does not diminish or in fact worsens, see your doctor for a full diagnosis.
Expect: a degree of discomfort, but don't push
through pain. You hope to feel pain reduce and “centralize” back from the leg, buttock or groin.
Pilates modified Mckenzie Method Extension Exercise, Action:-
Preparation: Lie face down on the floor with your hands under your shoulders.
Gently zip and hollow, and tense your gluteals (refer: How to do Pilates Exercises) Breathe normally.
Feel tension in your lower back release. Alow 2 to 10 minutes.
Action: Zip and hollow and tense the gluteals a little harder, and push up a
few inches on your arms.
Breathe normally & hold (2 to 10 minutes). Keep the zip and hollow
and gluteal engagement going throughout.
If comfortable lift a little higher, and hold.
If comfortable, try very slowly relaxing the zip and hollow and engaged gluteals - relax
as much as you feel comfortable with.
Ease back on to the floor, then stand up and try walking around.
How is your pain now?
(McKenzie Method Extension Exercise for Lower Back Pain due to lumbar Flexion,
What the McKenzie Method Extension Exercise Does -
Illustrated Below: McKenzie Method Extension Exercises for lower Back pain
Diminishes or “localizes” low back pain due to lumbar flexion syndrome.
The additional Pilates training and practice adds a degree of comfort and safety.
It does this by (1),
Relaxing the Psoas muscles by elongating them at the same time as applying
gentle pressure on their trigger points
(further info - Triggerpoint Therapy Workbook...).. These muscles
compress the discs and the nerve roots of the lower back causing low back pain & sciatica .
Gently levering the vertebral bodies of the lower spine apart so that the jelly like disc
nucleus can “flow” back to its healthy central location.
© Bruce Thomson, EasyVigour Project
The origin of McKenzie Method Exercises for lower back pain..|
"Mr Smith had pain to the right of his low back, extending into the buttock and thigh as
far as his knee... After three weeks of heat and ultrasound his condition had not
improved. He had difficulty standing upright, he could bend forwards, but could
not bend backwards. I told him to undress and lie face down on the treatment table,
the end of which had been raised for a previous patient.... he lay face down
with his back arched and over-stretched for some five minutes. When I returned...
I was extremely concerned to find him lying in what at that time was considered
to be a most damaging position. On enquiring as to his welfare, I was astounded
to hear him say that this was the best he had been in three weeks. All pain had
disappeared from his leg... the pain in the back had moved from the right side
to the centre... [the man] found he could now bend backwards without having severe pain!!!"(R Mckenzie file notes see ref.2).
(Note: For your safety, these notes are written conservatively. More info refer:
mckenzie method certification, physical therapy
- Shirley A Sahrman: "Movement Impairment Syndromes" Publ. Mosby, 2002
Robin McKenzie: Treat Your Own Back, 5th Edition 1997 Publ.Spinal Publications, New Zealand.
- Simon Kemp: Case report: an adolescent goalkeeper with extension-related low-back pain