McKenzie Extension Exercise

beginner

10 repetitions. Hold for 5-10 seconds each. Perform every 2-3 hours. Yoga mat or firm surface

Suitable For

Disc Herniation & Disc Bulge

Contraindications

Do not perform if extension increases leg pain
Avoid if you have spinal stenosis symptoms
Do not perform if you have a fracture or tumor

Benefits

Centralizes radiating leg pain from disc herniation
Reduces intradiscal pressure on nerve roots
Improves spinal mobility and posture
Prevents progression of disc degeneration

The McKenzie Extension is a evidence-based exercise for treating lumbar disc herniation. It works by creating a posterior-to-anterior force on the disc, which can help centralize disc material away from irritated nerve roots. This exercise is particularly effective for patients whose leg pain is worse than their back pain.

How to Perform

Lie on your stomach with your hands placed flat on the floor near your shoulders. Slowly push your upper body up while keeping your hips and pelvis on the floor. Hold the extension for 5-10 seconds. Lower slowly and repeat. Your lower back should arch comfortably.