Do you have to sit all day for your work? Do you have back pain as a result of that? The Mckenzie back extension exercises might be the solution to the problem! Today we are going to show you three simple exercises you can try at home with no equipment!
Although this method does not guarantee to eliminate the problem, it often receives good responses from patients and is recommended by health care professionals. It is believed that these three exercises are beneficial to individuals who have a bad posture or are diagnosed with a spinal disc bulge. Before you begin, it is important to note that anyone who underwent back surgery or has a spinal fracture should not perform these exercises before consulting their health care professionals.
Note: Discontinue the program if you are experiencing more pain after the exercises. In contrast, if the pain decreases or the pain centralized to the midline (moved closer to the belly button) usually indicates a positive response.
1) Prone Press Up
Start with lying flat on your belly. Place your hands under each shoulder, slowly straighten your elbows as if you are pushing yourself up. Relax your lower back, glutes, and legs. Hold the position for at least 20 seconds and then return to the starting position. Repeat 10 times and perform the exercise 3x/day.
2) Standard Bird-Dog
On all fours / form a tabletop position, extend one arm out to the front and extend the opposite leg out to the back at the same time. Make sure your back is straight and avoid extending your back. Hold the position for 5 seconds and repeat 10 times. Repeat that for 3x/day.
3) Bridges
Lie on your back with both knees bent to 90 degrees. Squeeze your glutes and lower back to raise your hips up towards the ceiling. Try to complete 10 repetitions with 10 seconds hold each. Repeat that for 3x/day.
Give these exercises a try and see if these can alleviate your symptoms of low back pain!
Reference: Mann, S. J., Lam, J. C., & Singh, P. (2019). McKenzie Back Exercises.