McKenzie Exercises are a series of movements designed to help people with back pain. The exercises are based on the theory that back pain solutions is caused by a misalignment of the spine and that by moving the spine in a certain way, the misalignment can be corrected, and the pain can be relieved.
How does McKenzie’s Exercise work?
McKenzie Exercises use the body’s natural healing mechanisms to relieve back pain. The exercises help to:
- Increase the range of motion in the spine
- Improve the strength of the muscles around the spine
- Reduce inflammation in the spine
- Realign the spine
Who can benefit from McKenzie Exercises?
McKenzie Exercises can be beneficial for people with a variety of back pain conditions, including:
- Acute back pain
- Chronic back pain
- Sciatica
- Degenerative disc disease
- Spinal stenosis
- Posture problems
How to do McKenzie’s Exercises
A physical therapist or other healthcare professional typically teaches McKenzie Exercises. However, several McKenzie Exercises can be done at home.
Some of the most common McKenzie Exercises include:
- Prone extension: Lie on your stomach with your arms at your sides. Slowly raise your upper body off the floor and hold for a few seconds.
- Prone press-ups: Lie on your stomach with your hands shoulder-width apart. Push yourself up off the floor until your arms are straight. Hold for a few seconds, then lower yourself back down.
- Standing extension: Stand with your feet shoulder-width apart. Slowly lean back until you feel a stretch in your lower back. Hold for a few seconds, then return to the starting position.
How often should I do McKenzie Exercises?
The frequency with which you should do McKenzie Exercises will vary depending on your condition. However, most people find that doing the exercises 2-3 times a day is helpful.
What are the risks of McKenzie Exercises?
McKenzie Exercises are generally safe for most people. However, there are a few risks associated with the exercises, including:
- Increased pain
- Inflammation
- Muscle spasms
- Injury to the spine
If you experience these risks, stop doing the exercises and talk to your healthcare provider.
Conclusion
McKenzie Exercises for back pain are a safe and effective way to relieve it. If you are experiencing back pain, talk to your healthcare provider about whether McKenzie Exercises may be right for you.
