I have McKenzie's book. He suggests, especially when you are in a sciatic episode, to just lie prone first, with your arms at your sides and move your hips in the direction of the pain if lying straight hurts. Lay there a breathe and relax for a minute or two. Then, you go into extension, but you don't have to straighten your arms completely right away. You must keep your pelvis on the ground, so just go as high as you can. If you can rest on your elbows, great! Hold, while breathing, for about 10 seconds, then return to prone. Do this ten times, resting in between for a minute. Do this as often as possible the first few days and, as someone who has dealt with sciatica for 46 years, you will feel better!
having sciatica for 46 years!!? How did you live through this? Is there a reason you didn't have a surgery to fix it? am I gonna live with this all of my life? did you have to take pain killers for a long time?
@@nkaz1374 I think I just have a high tolerance for pain. No surgery, few painkillers or steroids. I have osteoporosis, so I try to avoid x rays and steroids. I've dealt with it for nearly 50 years. I also have cervical spinal damage and bulging discs in my lumbar/sacral spine. Honestly, I don't know how I keep going on, I only know the medical system, such as it is hasn't helped.
Thank you for sharing these McKenzie exercises for low back pain. Your clear instructions and demonstrations make it easy to follow along and understand the proper techniques. This video is a valuable resource for anyone seeking relief from back discomfort. Great job!
I love this video. I've been using Dr. McKenzie's Treat Your Own Back (9th ed.) and recommend it to everyone I know. Extremely helpful for my sciatica.
I've been using Mckenzie for a few years now, what a godsend. You explained everything clearly and thoroughly, I really appreciative this "refresher" during my current bout of sciatica.
@@Mk-pl8rh It absolutely works! But now and then bad posture habits and quirks of anatomy mean sciatica pain returns, and the exercises need to be used to get relief. Only a very lucky person would never have sciatica again.
Really good info. Best explanation I’ve come across so far…just off to find the posture video. I’ve also found lowers and snd glute exercises to be a godsend for sciatic pain.
Hi DOCTOR, I feel great just to listening to you such as encouragement and I can see your fit for it, its an example. I have 2 disks on my lower back 10mm bulging and 3 in my cervical 2.7 no pinching nerves have you have any of your patients recovering from this, I have 3 kids 3, 5, and 11 so concern I have only read of one person that has done well lol I really appreciate you. first i was following other programs that was so intense made things worst till I saw you showing slow and not too deep TU!!!😃
Hi😊 My lumbar stenosis doesn't affect my legs, but I sure do feel it in my hips and butt. These stretches do seem to help. But I am wondering... If I do this every hour or two, how soon can I expect the cramping pain to go away? I am 58 years old. 5'8" and 145 pounds. I have to walk 6 to 12 miles each day at work. I can walk 2 or 3 minutes , but then I have to stop walking for a minute before I can proceed to walk another 2 or 3 minutes.
I'm treating with a certified McKenzie clinic now, not helping yet. Having my 2d epidural today, just started getting pain underneath my foot and big toe.
@amyelizabeth1762, these exercises are best for disc herniation. Typically the best movements for stenosis are lumbar flexion movements, which are opposite to the lumbar extension exercises in this video. I suggest seeing a physical therapist for individualized evaluation and to determine which movements will best address your conditions.
It depends on the cause of the SIJ and lumbar pain... this exercise might be good for you and is worth trying. Listen to your body and follow the instructions I included in the video for knowing when to continue and when to stop.
Hi,I am suffering from low back pain due to disc bulge and facet joint arthropathy in L4 and L5.which exercise will be good for both. Pls suggest me . Thanks
Praveen, often the exercises for disc bulge irritate facet joint arthropathy and vice versa. I suggest starting with the exercises in this video and see how you do. You might need to take it very slowly, starting first with just lying on your stomach and then going up on elbows and progressing slowly to the press up. All the best.
it’s hard to tell when you do hips off center what you really moved? is it your head is pointed slightly over to a different direction? if you have numbness on one side how should i sleep or lay down? i’m a side sleeper. just started these and i can feel the pressure by my lower back when doing press ups on left side. still not yet gone away, 1 week into injury.
Hi :) i have a question ? My pain is in the right side with sciatica on the right side . I tried press up on the center line but it do not work . If i tried the second option, i had to move my hips to the right or to the left side ? . I saw that the hips should go far from the pain side ? Could you help me with that ? Thank you :) Greetings from Argentina
Yes, you can do this exercise on the floor. Try in midline and if it doesn't help in the first couple repetitions, try with your hips to the left and shoulders to the right. Stop if the pain and spasms down the leg get worse.
I have a loss of lumbar lordosis so they should help but I was recently diagnosed with facet joints syndrome with pain in the right low back so will these not irritate more?
Extension movements do tend to irritate facet joint syndrome, so I recommend starting with very small movements, listen to your body and do not push it. Gradually increase the extension only as your body allows.
I recommend taking a McKenzie course through www.mckenzieinstituteusa.org/. If you are new to the McKenzie method (aka Mechanical Diagnosis and Therapy), start with the course called Part A and work your way through the rest of the courses. The courses are the best way to learn about the complete method, which starts with evaluation. And the courses qualify for continued education credit.
Depends... If your pain runs down the leg and the leg pain is better but back pain is worse, then it's a good sign. If the increase in back pain is short lived (less than 20 minutes) and then improves, that's a good sign. If the back pain stays elevated, then it's not a good sign.
Don’t you need to lay flat for 2 minutes? After, on elbows 4x 15 sec counts, THEN up on the hands 4x 15 sec each? Then up again and hang the pelvis 4x 15 sec each. I notice if I go straight to up on hands with out steps 1&2 above back isn’t warmed up. Thanks for video, pressing on side that hurts is a good tip. All good, just feel the warmup slow start loosening low back slowly is important
Hi, thanks for the video. I have a question, my lumbar disc bulge is more prominent on the left side. Does that require any modification in terms of positioning my body while doing these exercises?
Ahmed Mo, you might need to shift your hips off center (hips to right and shoulders to the left). I demonstrate this at 4:06 in the video. Try the press up in midline alignment and with hips off center and continue with the position that gives you better relief. If you are doing it with hips off center, continue to try midline alignment at least once/ day and when you get relief doing it midline, then continue in midline. Basically, hips off center is meant to centralize the disc bulge and then continuing in midline will further reduce the disc bulge. Hope that helps! All the best!
Straightening of the spine in and of itself is not a contraindication to performing lumbar extension exercises. If you try the exercises, be sure to follow the guidelines for symptom response that I include with each movement. All the best!
Does this help if pain, tingling and numbness is already shooting down the leg all the way to the foot? My neurologist is confident I'm at surgery level and no way for the disc herniation to be reabsorbed, do you think this would help?
@highermyt, these exercises can be helpful when symptoms are shooting all the way to the foot. Sometimes, tweaks in position and movement are necessary, like hips off center that I demonstrated in the video, or longer holds. It can be very helpful to work 1:1 with a PT to determine which tweaks will help you. If you haven't already, I suggest asking your neurologist for a PT referral. You'll know within a few sessions if it will help or if you need surgery. In some cases, the exercises are not effective and surgery is required.
I have a fusion L2,3,4. Now i am having issues around L5 S1. My toe is weak and getting tingling and numbness in foot. MRI was done and said a nerve impingement. Will these exercises help decrease the impingement?
Tom, yes these exercises can help decrease the impingement. However, be very gentle with the extension movement because of the fusion. Watch your posture and try not to slouch. Because the fusion eliminates mobility at L2-4, L5-S1 has to compensate and there tends to be excessive motion between those lower vertebrae.
Yes, this is fantastic therapy for a slipped/herniated disc. Pay special attention to where your pain is and follow my directions for adjusting the movement based on your symptom response. All the best!
Whenever I need to do the McKenzie exercises I follow what's in the book. Yours is not quite the same; I'm just wondering if the original exercises published in the book have changed over the years.
I was trained and certified in Mechanical Diagnosis and Treatment (McKenzie method) based on the original exercises; however some content has been updated over the years in the classes and in the book. I believe the ninth edition of the book is currently in print, so I'm not sure which edition you are using or how the exercises might differ. Also, there might be a few tweaks in my video that are based on what has been effective for my patients in the clinic. I recommend doing the exercises the way they are most effective for you.
Tisha, I suggest trying the standing lumbar extension variation as close to every two hours as you can while working. Sometimes it works to do the standing extension exercise in the restroom, which sounds crazy, but you don't have to worry about anyone asking what you're doing or giving you a hard time about it.
Gelo V. When you do the press up and feel pain on the right side, I suggest trying the modification of hips off center that I demonstrate in the video. Move your hips to the left and trunk to the right. Try a few reps and see if that decreases/eliminates the right sided pain, then go back to doing the press up in midline.
I've been doing these for three weeks, and had great improvement at first. Now I seem to have plateaued without complete relief of the pain. How long can it take to get completely pain free? Do I keep going or try something else?
Joe, it sounds like you're doing the right thing but might need more force for full pain relief. I suggest adding the sag at the top of the press up (if you aren't already doing it), and if you still need more, add a 3 second hold at the top. You might also add more repetitions during the day. Check your posture and positioning while working, doing things around the house, driving, resting, and sleeping. Sometimes when pain starts to go away, it's easy to slip back into habits of slouched posture, too much sitting, forward bending, etc. And those movements/postures might be preventing full recovery. It can take 6-8 weeks for full recovery, but you should feel improvement each week and adding more force will likely get you past the plateau.
@@MovementFunction Ok, thank you. I am already doing the sag and holding for 3-5 seconds. I am doing 10 reps seven times a day, too. I'll try to get more force on each rep and keep working at it. I did get a lumbar roll and will use it when sitting, which I do quite a bit of. Thanks again.
If the pain in your butt doesn't go away with repetition, then stop. You might try the modifications suggested in the video, such as hips off center or the prone on elbows position.
Hello, while I am performing the Mckenzie exercise, I am feeling a pain and burning sensation at cock muscles, can you please suggest how shall I proceed
I hurt my back 3 months ago with tug of war. The pain referred from my back goes down my right leg. My toes have numbness. My big problem is the pain just above my right ankle and under my foot causing me to walk badly. Every now and then with a sit or slight movement the pain is excruciating. I can hardly function like this. I really don't know which stretches to start with.
Greg, if you have physical therapy in your area, it would be best to see a PT for an individualized evaluation and treatment plan. If you don't have access to physiotherapy, I suggest starting with the press up as I demonstrate in this video. Follow the guidelines I included in the video for making adjustments based on your symptoms while doing the press up. All the best.
Back 'issues' almost without exception result from bad large intestine issues. In Chinese medicine, the quadratus lumborum is on the the LI meridian. See: Tissue Cleansing Through Bowel Management by Bernard Jensen. There you will get to see (in mind boggling detail) how the body is way too often treated like a rubbish bin, and again, too often, 85% of the waste is not voided from the said organ. All of this things are good 'band aids' but getting serious about Hatha yoga, and getting back to nature with the food one eats; really is the direction in which people should move to reclaim their health.
Thank you for the video. I'm telling the truth that this Mckenzie can't claim these exercises his own. These exercises are exactly the same in taichi, chigong in ancient traditions and myself with klassical ballet background also familiar with these approach and technique. And remember my last year at uni studying physio , everybody was talking about the mckenzie metho is this & that good. So why people just put their name and copright on something that existed long before them???
I have McKenzie's book. He suggests, especially when you are in a sciatic episode, to just lie prone first, with your arms at your sides and move your hips in the direction of the pain if lying straight hurts. Lay there a breathe and relax for a minute or two.
Then, you go into extension, but you don't have to straighten your arms completely right away. You must keep your pelvis on the ground, so just go as high as you can. If you can rest on your elbows, great! Hold, while breathing, for about 10 seconds, then return to prone. Do this ten times, resting in between for a minute. Do this as often as possible the first few days and, as someone who has dealt with sciatica for 46 years, you will feel better!
having sciatica for 46 years!!? How did you live through this? Is there a reason you didn't have a surgery to fix it? am I gonna live with this all of my life? did you have to take pain killers for a long time?
@@nkaz1374 I think I just have a high tolerance for pain. No surgery, few painkillers or steroids. I have osteoporosis, so I try to avoid x rays and steroids. I've dealt with it for nearly 50 years. I also have cervical spinal damage and bulging discs in my lumbar/sacral spine.
Honestly, I don't know how I keep going on, I only know the medical system, such as it is hasn't helped.
This channel deserves at least a million subscribers.
Kharku, thank you so much! :)
Thank you for sharing these McKenzie exercises for low back pain. Your clear instructions and demonstrations make it easy to follow along and understand the proper techniques. This video is a valuable resource for anyone seeking relief from back discomfort. Great job!
Thank you. You really have changed my life by sharing this information. Please keep up the great work
You are a great communicator. I am floored that I felt the tingling start to do exactly what you described just after 1 set!
Wow, that last exercise felt SO nice!! My back hurts all over due to sitting all day working from home 😢 I really need tp start doing more exercise!
I love this video. I've been using Dr. McKenzie's Treat Your Own Back (9th ed.) and recommend it to everyone I know. Extremely helpful for my sciatica.
I've been using Mckenzie for a few years now, what a godsend. You explained everything clearly and thoroughly, I really appreciative this "refresher" during my current bout of sciatica.
@@Mk-pl8rh It absolutely works! But now and then bad posture habits and quirks of anatomy mean sciatica pain returns, and the exercises need to be used to get relief. Only a very lucky person would never have sciatica again.
Hi, i am a phisiotherapy studend how i can learn this method??
@@حسنآرای-ق4ر What country are you from? You should approach schools that teach stuff like this. Certainly, you are not in the US, I know that.
IOUTSTANDING DEMONSTRATION AND PROFESSIONALISM . A+
Thank you, Bob! Much appreciated!
Really good info. Best explanation I’ve come across so far…just off to find the posture video.
I’ve also found lowers and snd glute exercises to be a godsend for sciatic pain.
Thank you so much for posting, these exercises are helping me tremendously with my back pain
Hi DOCTOR, I feel great just to listening to you such as encouragement and I can see your fit for it, its an example. I have 2 disks on my lower back 10mm bulging and 3 in my cervical 2.7 no pinching nerves have you have any of your patients recovering from this, I have 3 kids 3, 5, and 11 so concern I have only read of one person that has done well lol
I really appreciate you. first i was following other programs that was so intense made things worst till I saw you showing slow and not too deep TU!!!😃
Great presentation you impress me as a lovely woman..i intend to try these exercises very soon. Best of success on yr channel
2:50 Woah, I have never been able to achieve that angle. Maybe, someday I would. Perseverance needed in my case...
Thank you very much, you explain very nicely and clearly
Really this method change for good a lot of issue on the back. At the end is all the people studies biomechanics for the good of health.
Nice video👌
I use the neck exercises book and it's excellent. So are these exercises.
This is great..It worked for me..
Thanks Mam to enlighten me to your knowledge for 👍🙏from india 👍🙏
Wow! The best video on yt on this topic!
So helpful. Thank you for sharing.
Very well explained thanks
Thank you
Great info many thanks
Thank you so much for the excellent explanation and demonstration. The best I have seen.
So glad you like the video. Thank you for your comment!
Excellent and detailed info, thank you
Thank you. Great exercise
Thank you❤❤
Thank You!
Do we have to go all the way up ?
Hi😊
My lumbar stenosis doesn't affect my legs, but I sure do feel it in my hips and butt.
These stretches do seem to help. But I am wondering... If I do this every hour or two, how soon can I expect the cramping pain to go away?
I am 58 years old. 5'8" and 145 pounds.
I have to walk 6 to 12 miles each day at work.
I can walk 2 or 3 minutes , but then I have to stop walking for a minute before I can proceed to walk another 2 or 3 minutes.
thank u. thats helpful
In standing lumber extention knee should be locked or not ,pressing the pelvic forward or still.
I'm treating with a certified McKenzie clinic now, not helping yet. Having my 2d epidural today, just started getting pain underneath my foot and big toe.
hope you feel better now! did they ever figure out what it was? experiencing this especially under my big toe, it shoots from my mid back down
Great exercises!
Hi please reply 🙏 I have l4/l5 disc herniation with spinal stenosis- age 33 very flexible do these help these two things?
@amyelizabeth1762, these exercises are best for disc herniation. Typically the best movements for stenosis are lumbar flexion movements, which are opposite to the lumbar extension exercises in this video. I suggest seeing a physical therapist for individualized evaluation and to determine which movements will best address your conditions.
Hi! I experienced si joint pain on my right side of the hip and lumbar area about 4 months ago. Would you say this is exercise a good for it
It depends on the cause of the SIJ and lumbar pain... this exercise might be good for you and is worth trying. Listen to your body and follow the instructions I included in the video for knowing when to continue and when to stop.
@@MovementFunction thank you!
Hi,I am suffering from low back pain due to disc bulge and facet joint arthropathy in L4 and L5.which exercise will be good for both.
Pls suggest me .
Thanks
Praveen, often the exercises for disc bulge irritate facet joint arthropathy and vice versa. I suggest starting with the exercises in this video and see how you do. You might need to take it very slowly, starting first with just lying on your stomach and then going up on elbows and progressing slowly to the press up. All the best.
Thanku...can we do this exercise if we have osteopimia?
Antonella, I suggest checking with your primary care doctor before doing the exercises to be sure they are safe for your specific condition.
How can i heal rhomboid pain??? I cant keep seeing a chiropractor i need to heal ty
it’s hard to tell when you do hips off center what you really moved? is it your head is pointed slightly over to a different direction?
if you have numbness on one side how should i sleep or lay down? i’m a side sleeper.
just started these and i can feel the pressure by my lower back when doing press ups on left side. still not yet gone away, 1 week into injury.
Hi :) i have a question ? My pain is in the right side with sciatica on the right side . I tried press up on the center line but it do not work . If i tried the second option, i had to move my hips to the right or to the left side ? . I saw that the hips should go far from the pain side ?
Could you help me with that ? Thank you :) Greetings from Argentina
Alejandro, greetings to you in Argentina. For pain on the right side, move your hips to the left. All the best!
I have L5 S1 disc protrusion problem. But there is no back pain. How many times can I do the lumber extension exercise?
I suggest doing it 10 reps, twice a day.
Hello I have buttocks spasms that travel down my right leg can I do this excise on the floor.
Yes, you can do this exercise on the floor. Try in midline and if it doesn't help in the first couple repetitions, try with your hips to the left and shoulders to the right. Stop if the pain and spasms down the leg get worse.
@@MovementFunction it did get worst to the point I can't stand straight I think I'm going to the hospital tomorrow
I have a loss of lumbar lordosis so they should help but I was recently diagnosed with facet joints syndrome with pain in the right low back so will these not irritate more?
Extension movements do tend to irritate facet joint syndrome, so I recommend starting with very small movements, listen to your body and do not push it. Gradually increase the extension only as your body allows.
Hi. Can you recommend McKenzie method books/literature for the PT for refresher or continued education?
I recommend taking a McKenzie course through www.mckenzieinstituteusa.org/. If you are new to the McKenzie method (aka Mechanical Diagnosis and Therapy), start with the course called Part A and work your way through the rest of the courses. The courses are the best way to learn about the complete method, which starts with evaluation. And the courses qualify for continued education credit.
After exercise my back hurts more, is that good sign?
Depends... If your pain runs down the leg and the leg pain is better but back pain is worse, then it's a good sign. If the increase in back pain is short lived (less than 20 minutes) and then improves, that's a good sign. If the back pain stays elevated, then it's not a good sign.
Don’t you need to lay flat for 2 minutes? After, on elbows 4x 15 sec counts, THEN up on the hands 4x 15 sec each? Then up again and hang the pelvis 4x 15 sec each. I notice if I go straight to up on hands with out steps 1&2 above back isn’t warmed up.
Thanks for video, pressing on side that hurts is a good tip. All good, just feel the warmup slow start loosening low back slowly is important
Hi, thanks for the video. I have a question, my lumbar disc bulge is more prominent on the left side. Does that require any modification in terms of positioning my body while doing these exercises?
Ahmed Mo, you might need to shift your hips off center (hips to right and shoulders to the left). I demonstrate this at 4:06 in the video. Try the press up in midline alignment and with hips off center and continue with the position that gives you better relief. If you are doing it with hips off center, continue to try midline alignment at least once/ day and when you get relief doing it midline, then continue in midline. Basically, hips off center is meant to centralize the disc bulge and then continuing in midline will further reduce the disc bulge. Hope that helps! All the best!
can one do these with lumbar scoliosis?
Yes, it is okay to do these exercises with scoliosis but follow the guidelines I included in the video for knowing when to proceed and when to stop.
I have straightening of lumbar spine,can I do this?
Straightening of the spine in and of itself is not a contraindication to performing lumbar extension exercises. If you try the exercises, be sure to follow the guidelines for symptom response that I include with each movement. All the best!
Does this help if pain, tingling and numbness is already shooting down the leg all the way to the foot? My neurologist is confident I'm at surgery level and no way for the disc herniation to be reabsorbed, do you think this would help?
@highermyt, these exercises can be helpful when symptoms are shooting all the way to the foot. Sometimes, tweaks in position and movement are necessary, like hips off center that I demonstrated in the video, or longer holds. It can be very helpful to work 1:1 with a PT to determine which tweaks will help you. If you haven't already, I suggest asking your neurologist for a PT referral. You'll know within a few sessions if it will help or if you need surgery. In some cases, the exercises are not effective and surgery is required.
I have a fusion L2,3,4. Now i am having issues around L5 S1. My toe is weak and getting tingling and numbness in foot. MRI was done and said a nerve impingement. Will these exercises help decrease the impingement?
Tom, yes these exercises can help decrease the impingement. However, be very gentle with the extension movement because of the fusion. Watch your posture and try not to slouch. Because the fusion eliminates mobility at L2-4, L5-S1 has to compensate and there tends to be excessive motion between those lower vertebrae.
Can this be used for a slipped/herniated disc?
Yes, this is fantastic therapy for a slipped/herniated disc. Pay special attention to where your pain is and follow my directions for adjusting the movement based on your symptom response. All the best!
Whenever I need to do the McKenzie exercises I follow what's in the book. Yours is not quite the same; I'm just wondering if the original exercises published in the book have changed over the years.
I was trained and certified in Mechanical Diagnosis and Treatment (McKenzie method) based on the original exercises; however some content has been updated over the years in the classes and in the book. I believe the ninth edition of the book is currently in print, so I'm not sure which edition you are using or how the exercises might differ. Also, there might be a few tweaks in my video that are based on what has been effective for my patients in the clinic. I recommend doing the exercises the way they are most effective for you.
What if I can’t do it every two hours because of work?
Tisha, I suggest trying the standing lumbar extension variation as close to every two hours as you can while working. Sometimes it works to do the standing extension exercise in the restroom, which sounds crazy, but you don't have to worry about anyone asking what you're doing or giving you a hard time about it.
Great thank you!!
When I do the press up, sometimes its okay but sometimes it hurts on the right side of my lower back like the right side of the spine.
Gelo V. When you do the press up and feel pain on the right side, I suggest trying the modification of hips off center that I demonstrate in the video. Move your hips to the left and trunk to the right. Try a few reps and see if that decreases/eliminates the right sided pain, then go back to doing the press up in midline.
@@MovementFunction thank you so much!
Great exercise but i feel pains when doing the exercise
I've been doing these for three weeks, and had great improvement at first. Now I seem to have plateaued without complete relief of the pain. How long can it take to get completely pain free? Do I keep going or try something else?
Joe, it sounds like you're doing the right thing but might need more force for full pain relief. I suggest adding the sag at the top of the press up (if you aren't already doing it), and if you still need more, add a 3 second hold at the top. You might also add more repetitions during the day. Check your posture and positioning while working, doing things around the house, driving, resting, and sleeping. Sometimes when pain starts to go away, it's easy to slip back into habits of slouched posture, too much sitting, forward bending, etc. And those movements/postures might be preventing full recovery. It can take 6-8 weeks for full recovery, but you should feel improvement each week and adding more force will likely get you past the plateau.
@@MovementFunction Ok, thank you. I am already doing the sag and holding for 3-5 seconds. I am doing 10 reps seven times a day, too. I'll try to get more force on each rep and keep working at it. I did get a lumbar roll and will use it when sitting, which I do quite a bit of. Thanks again.
@@JoeThomas-cr6mk Sounds like you're on the right path, just need more force and more time. Hang in there and keep up the good work. All the best!!
what if everytime i bend i feel the pain in my butt? should i continue?
If the pain in your butt doesn't go away with repetition, then stop. You might try the modifications suggested in the video, such as hips off center or the prone on elbows position.
Hello, while I am performing the Mckenzie exercise, I am feeling a pain and burning sensation at cock muscles, can you please suggest how shall I proceed
excuse me.....
I hurt my back 3 months ago with tug of war. The pain referred from my back goes down my right leg. My toes have numbness. My big problem is the pain just above my right ankle and under my foot causing me to walk badly. Every now and then with a sit or slight movement the pain is excruciating. I can hardly function like this. I really don't know which stretches to start with.
Greg, if you have physical therapy in your area, it would be best to see a PT for an individualized evaluation and treatment plan. If you don't have access to physiotherapy, I suggest starting with the press up as I demonstrate in this video. Follow the guidelines I included in the video for making adjustments based on your symptoms while doing the press up. All the best.
what about mechanic I am mechanic and I am suffering from low back pain
These movements will likely be helpful for you, but I recommend seeing a physiotherapist for individualized evaluation.
Alright guys if you have pain in just one leg, do the hips off centered it helps!
I am 30years old n i got my first epidural… Now i am advised to follow this method to relief my pain.. I hope things work for me Amen
Back 'issues' almost without exception result from bad large intestine issues.
In Chinese medicine, the quadratus lumborum is on the the LI meridian.
See: Tissue Cleansing Through Bowel Management by Bernard Jensen.
There you will get to see (in mind boggling detail) how the body is way too often treated like a rubbish bin, and again, too often, 85% of the waste is not voided from the said organ.
All of this things are good 'band aids' but getting serious about Hatha yoga, and getting back to nature with the food one eats; really is the direction in which people should move to reclaim their health.
Thank you for the video. I'm telling the truth that this Mckenzie can't claim these exercises his own. These exercises are exactly the same in taichi, chigong in ancient traditions and myself with klassical ballet background also familiar with these approach and technique. And remember my last year at uni studying physio , everybody was talking about the mckenzie metho is this & that good. So why people just put their name and copright on something that existed long before them???
🌴📧🎵👌📧®
your pelvis should stay on the floor, the way you're doing it might increase the problem.
Yes, pelvis stays on the floor.
this concept is only supported by 30% of the physical therapy industry
Many don’t know about it or how to properly teach or execute it. It is a life saver and helps people recover while avoiding surgery in many cases.
Makes it worse
These are hit and trial. That's all.
You speak too much
Why bother watching a video with a detailed explanation if you're not here to listen and learn?
Thank you 🙏