Mckenzie exercises for sciatica and low back pain
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- Опубліковано 8 чер 2024
- Many people have heard about McKenzie exercises for sciatica and low back pain. If you had been to the doctor or ER lower back pain and sciatica these exercises may help you.
What are McKenzie exercises?
Many times people have been recommended McKenzie exercises for lower back pain and sciatica. Often times they are either standing lumbar extensions or prone press ups. A common misconception is that these are the only exercises or stretches given to patients after a McKenzie evaluation. The McKenzie method by Robin McKenzie was based on a thorough history of patients problem when it started, how it began, positions or activities that make their condition worse or better followed by the clinical evaluation. A clinical evaluation is a systematic evaluation of the movements and positioning of the patient to determine if the movement or posture can reduce or eliminate their back pain or sciatica. Our goal after evaluation is to give you one exercise to be performed on your own. We're showing you the ones that are most commonly given out patients clinic.
Anatomy of the lower back structures
We discussed the anatomy of lower back or lumbar region and the various structures including the intervertebral bodies, lumbar disc segments, sciatic nerve, intervertebral foramen. We discussed how the the bundle of nerve roots off the lower lumbar spine that come togehter to make up the sciatic nerve. In addition, we discussed how lower back pain and sciatica are simply descriptive terms but don't tell us truly what structures are affected. In that region disc abnormalities, arthritis, disc degeneration, bone supurs, facet arthritis are thought to pinch structure in the lower back and along the sciatic nerve region causing pain,tingling, numbness, weakness, muscle spasms into the back and lower extremities.
Chapters
0:00 Start of Video
0:27 What is a McKenzie Exercise (or McKenzie Method)
1:24 Understanding what the diagnoses of Low Back Pain or Sciatica
2:23 Anatomy of Lumbar Spine
4:50 Are these exercises safe? Centralization and Peripheralization
7:13 Understanding "red flags" is critical to safety
8:39 Start of Exercises
How can be sure I'm doing them safely or they are appropriate for my sciatica and low back pain?
We instruct patients to follow the rules of Central versus Peripheralization when beginning these exercises. Centralization means pain moves up the extremity and toward the center of the spine which is where we feel it is originating from. Even if the pain becomes more intense, as long as it moves up the extremity and toward the center of the spine it is centralizing. Peripheralization means pain moves further away from the lumbar spine or down the lower extremity. In some cases the patients may have only leg pain and upon performing these stretches they may develop as the lower back that may not have been present initially. It is very common for patients to experience pain while performing these stretches and only if is worse upon completion do we know these stretches for the lower back are "good" or "bad" for your own sciatica and low back pain.
Understanding Red Flags
Before we you begin these exercises it is important that if you are experiencing "red flags" such as: progressive weakness in the lower extremities, changes in bowel and bladder, saddle anesthesia, balance problems, fever, sudden weight loss or recent trauma you may need to see a doctor prior to starting to ensure you don't have a more serious condition.
See video in links for title See your doctor NOW! (BACK PAIN). Understand red flags for lower back pain for a more detailed explanation.
• See your doctor NOW! (...
Here are the types of McKenzie exercises:
Standing Lumbar Extensions
Prone Prop with and without pillow support
Prone pressups with and without offset
Static props for time
All these exercises should be performed 10 times every two hours for about five sessions a day. After five days you should expect to see an improvement in your ability to move easier with less pain. If your condition is worsening you should stop doing these exercises immediately.
For a physical therapy consultation, wellness evaluation or hire Tom to speak at your next event email us at tomw@apexorthopedicnj.com
Check out our Free 12 Tips to Ease Back Pain by opening this link at hs232-d4cacd.pages.infusionso...
To you moving better! Have a great day!
Tom
DISCLAIMER: If you're experiencing pain, numbness, or tingling down into your arm or hand, or any of these exercises are making your condition worse I strongly encourage you to go get it checked out by a local doctor or physical therapist. The exercises I present in this video are very general and may of may not be indicated for your specific problem. You are encouraged to seek local help from a professional who can recommend treatment specific to your individual needs
I hope everyone has a better understanding of the McKenzie Method. In this video we show our most commonly used exercises for low back pain and sciatica and how to safely perform them. Please like or subscribe if this helped you out! #mckenzieexercises
@Maverick Muhammad great to hear!
This is very easy for me to practice
.Thanks for the Education.l will surely practice this always. I pray it will relieve my back pain that is preventing me in walking a distance..Despite the fact that I have done hip replacement
Thank you very much l appreciate
@@funmiokunaiya7097 Good luck and keep me posted
@@funmiokunaiya7097 zooooo
OH-MY-GOODNESS!!!!! I’m a 5 hour drive away from home(yes the ride was brutal!) attending my son’s wedding tomorrow! I’ve been dealing with sciatica for the first time and couldn’t get into a chiropractor until Monday! I honestly did not know how I was going to walk, stand or sit during the ceremony let alone dance with my son! I called the chiropractor in tears and even though he hasn’t seen me yet he spoke to me and recommended I search the Mackenzie Method stretches/exercises and that’s how I came to your channel! I did those simple stretches like you instructed and it has already helped me ENORMOUSLY!!!! Thank you for providing these helpful tools for such a debilitating pain!!!
Your welcome!
Thank you for the detail and clear instructions! The docs think I have a herniated disc, but unable to get an MRI for 6 weeks due to health insurance bureaucracy. I start physical therapy in 2 weeks, but still sitting at home in pain. I’ll be starting these exercises today in efforts to seek relief!
Excellent video thankyou for sharing.🙂
I am doing these exercises. But you added some excellent tips especially regarding the pillows.
Thanks!
Absolutely the best video I've seen for helping with sciatica - a huge thank you
Glad you like it!
Share with anyone that might be having trouble.
Thanks for the tips & exercises! I’ve had a spinal fusion of L4,5 due to bulging discs pinching my sciatica! It’s almost been 3 years & im still having pain. I’m going to try your exercises & will let you know if they help. I recently started working after 12 years of not. It’s been so painful to be on my feet for 4 hours!
I look forward to more videos!
Sincerely, Melissa
omg Melissa Marquez . I just had the same surgery 3 months ago and I was wondering why I still feel pain. now reading your post I want to cry.
how can a surgery that was meant to take care pain didn't do it and you still in pain after 3 years. ? !!😱
you do know that once we have the fusion we no longer have the ability to move like before because we lose motion in that area?
please be careful that you don't hurt yourself more.
God bless 🙏
@@mariajaramillo1135 how u feel now bro
Thank you. I will.try the suggestions
Thanks a lot! 🙏🏼🙏🏼🙏🏼
Your welcome!
Thank you for the education! This is so helpful.
Glad it was helpful!
Very informative! I like your style in explaining things.
Thanks!
Thanks for the great explanations. I can't wait to try these.
Glad you like them!
Thank you. That was helpful.
Glad to hear!
Wish you were in Decatur GA. Very decent video. No yelling no motivating by aggressive pt folks .thanks
Thanks!
Very good vid
Wow. Great video. Very enlightening.
Thanks Carla!
Good for my classes with my PT students. Greeting from Panama.
Good luck! Hope It helps.
Hey guys thanks for the video been doing this method for around 3 weeks with some relief finally is there a time when I should stop doing the stretches? As I didn't today and haven't had any pain 😍
Thank u
This help greatly, ty
Great to hear!
I just did this for a few reps and already feel better.
Great to hear Gwen!
Thank you for this at the minute I can't do the laying on tummy and raising up I'm in agonizing pain had an MRI and showed bulging discs hitting of my sciatica nerve I have it 4 weeks now I'm doing sitting exercises but hopefully when I'm able I will be doing these, thank you 👍 I can't even go to bed
Good luck. Tell us how you do. May do UA-cam live to show a modification for those who can’t do it the ways I showed
@@PowerA2024 if it is that limited I would try it with. A few pillows under your stomach so your back doesn’t arch and it is flatter. Tell us how you do!
@@PowerA2024 great to hear!
@@PowerA2024 I thought the pain was supposed to leave the lower extremities and localize finally in the back before it completely goes away. The pain should leave the foot first (if it’s there), then the lower leg, knees, thighs, buttocks, then finally the back in that order.
What exercise is suitable to me since I am experiencing pain between my but and thighs going down to the calves
Thank for that information plenty pain back to my right knee
Good luck getting better!
Thanks for the video, it helped clarify things. In regards to peripheralization: I notice that the sciatic pain I have in the morning that occurs from hip to knee decreases significantly through the day when I decompress and perform these exercises, to the point it is hardly noticeable if I don't "look for it" by doing something like rounding my back or sitting with poor posture. However, I notice mild pain in my calf, and sometimes through the leg when I perform a Valsalva maneuver by breathing deeply and bracing my midsection. What exercises or steps should one take after peripheralization?
If you no longer have a significant valsalva and full relativity painfree motion in the morning then I would test. Flexion in lying . If symptoms return then you are not ready and need to continue with the extensions. When Patients do it on their own I typically recommend one or two weeks prior to starting this phase called recovery of function
@@apexmovebetter Thank you so much!
Thanks. What can I do if I have Scoliosis with a Herrington Rod in my back and had a fusion at L4/5. I struggle with neck and lower back pain and tingling in my feet at times as well as my knees and hands.
good to know there are exercises like this, i have sciatica problem and getting the lower legs are getting bad. Is there a video for arms thats hard to raise up esp in dressing up?
Do you mean you have a form of sciatica in the arms?
When it cut to you holding the spine I thought it was a banjo, and you were about to break into song
Where would you advise to go after this with regards to exercise, once the back pain has gone? 🙂
Thanks for this. I have partial herniated discs L1 2 and 3. Pain runs from along pelvic girdle, across my hip, down the front of thigh, tibia and onto the top of my foot. So different from the usual sciatic pain area. I will perform these gently and hope they help
Tell us how you do!
Just watching this hurt. I can’t even lay flat on my stomach without pain.
You may need a formal evaluation.
I tried the first stretch and it hurt! Then saw the flat on the stomach and headed right to the Tylenol bottle and ice pack.
Great videos, thank you! I learned from your other video that I’m likely not extending enough when doing my press ups. I’m 2 months in to fixing an 8mm herniation on l4-l5 and I think my lack of extending is causing some of my delay in getting the pain out of my leg. How long should I expect it to take to heal from a herniation to where there’s no pain in walking and no pain down the leg? Also, do you do telehealth visits?
You may get relief within the next month. I do telehealth visits if you’re in New Jersey
I'm so glad I'm over herpes and its stigma! all thanks to Dr Aloha He has the cure to all kinds of diseases and STD. ua-cam.com/channels/_YFEEZEr1BxGkNg1d4vqww.html 💕
Me
Hi , is you cured ?
I am got the same problem 😩
5-6 mm disc hernia l4 l5
@@aaakaka10 hey! I hope you start feeling better. I did the Makenzie method press ups with a practitioner, but basically it was 5-7 times a day I’d do 15 or so pressups. I then started integrating more forward movement, which helped once I had some relief from pressups. I’d recommend finding a good PT that can help guide you.
You exactly saying what im experiencing
Good luck!
Good luck trying the exercises! Telll us how you do!
When I perform my McKenzie standing exercises I like pressing my knuckles of both hands directly on my lower spine, as if pushing it forward while arching backwards, instead of just placing my hands on the sides as in the video.
About the same movement. Should be fine
@@apexmovebetter yes, I feel more relief and support. Sometimes I do the standing McKenzie by standing on my feet together, instead of shoulder wide separated, and I can feel a nice "relief click" on my sacro iliac lower spine section
Podiatrist diagnosed my sharp toe pain at night (99% of the time) as lumbar radiculapothy. I have a crocked spine and I'm 74 years old. I do not have pain down my legs. will you speak to this symptom and say which exercises are best for this.
What about if you have prolapsed discs, stenosis and facet joint arthritis but NO sciatica? - is it a good idea to try these exercises?
Seeing a cyrapractor lasso is good also it makes you feel better to and other activities to.
Glad you are better.
Do you know any good excercises for back of knee pain from sciatica please?
Great exercise stretch. Thank u. Do u have something for piraformis relief. Thought it was sciatica, but no pain going down leg
Yes I have. Will demo that in upcoming video
Thank you for the video. I'm going to try these right now. I have been in pain for almost 2 months now and have had one PT session. I'm having a real hard time in the morning, can barely walk to the bathroom. Unbearable pain. After about an hour the pain is more manageable . I've been doing the other exercises the Physical Therapist has me doing. Do you think it would benefit me to go to chiropractor?
I would stay with one practitioner at a time.
Yes
How are you mow
Hi doctor, how to detect this problem.. i feel uneasy and tight lower middle back
Good evening Doc,i was diagnosed with a slip disc since July of last year.The pain in my lower back is not too bad now.Thanks to my physiotherapy.But i have terrible nerves pain in my left lower leg,starting a few inches away from my knee,going close to the ankle.Which is the best exercise for me?Because of my work schedule i am unable to go to therapy anymore.I have to stand up for long periods at my job.When i gets home i am in terrible pain.
Michelle brown I am not a doctor but what you describe is very serious on top of that working on your feet all day is not helping. you also mention you don't have time for Therapy because of your job.?
I remind you that you only have one body and one life.
your employer can care less about your health. find time to take care of you.
what ever it takes Do it.
this is how I talk to my daughters "because I care"
🙏🙏🙏🙏🙏
Hi, like your video! Am checking it out for my husband who has pain in the right butt area, with low back pain. When he sits for long - behind the wheel of extended sitting posture. But right now doesn't radiate to thigh and calf. Would these exercises help?
It may . You have to try them.
Okay, I read a bit and understand that you are contracting the superior side of the disc and stretching the anterior. Do these exercises also stretch surrounding muscles and tissue in a beneficial manner? I’m just trying to understand how the exercises improve symptoms and overall condition?
The theory is the disc material moves more In the center of the desk and off the nerve roots.
There has been certain cadaver models that have shown us this. Ultimately they should be an improvement in your range of motion and movements. Your condition should never worsen. If it does it’s the wrong exercise
In the 1st and 2nd day i feel relief but in the 3rd day of doing i woke up at night with numbness in my buttock and calves at feet should i stop doing it? And What can i do to stop the numbness?
what about spondylossthesis and stenosis. L4 an old spondy.
I am going to try these exercise looks easy for me.l am 84,so lying down may work.
The pain is in my S4 on the plate below my spine and above my coxis. It spreads to my bottom. The pain starts in my right leg calf on right side and goes down my leg to my big toe then spreads up to my thighs and my whole leg goes numb and i cant feel the floor. And i cant stand for more than 2 minutes or sit longer than 15 minutes ....
When you do one of the last exercises where you hold the stretch (supported by ball or pillow) which muscles are stretched in the back? I'm so curious because I just finished PT and forgot to ask.
You are stretching many of the abdominal muscles, hip flexors in the front and compressing many structures in the back such as the disc and facets.
@@apexmovebetter thank you so much! Always curious as a nurse!
I'm 70 just woke up thigh muscle killing me attending docs in 2 wks I'm in so much pain.
Do they think it is coming from your back or sciatica
Hi thanks a lot for a good vedio I have problems with l4 l5 s1
Also sciatic pain hope I can follow this excersise
Tell us how you do!
I have osteoarthritis,Do these exercises help me? Is there an institute in Puerto Rico?
@@ceciliahink6611 definitely check out the institute.
Can this be helpful for a lumbar strain? I was diagnosed with a severe lumbar strain that's lasted 6 months. Thanks!
It can but listen to the precautions we explained in the video.
For central canal stenosis, these extensions are not advised good by my Orthopedician. ...
I’ve been doing these stretches on a yoga ball, which helps. But I’m probably not strengthening any muscles core or otherwise. Which one of these exercises should I do on a flat surface to get those muscles activated? Or is this all stretch related only?
Really supposed to be a stretch.
How can spinal stenosis be reversed?
I have a history of a Left L4-5 herniation that was treated with microdiscectomy in 2015. fast forward December of 2021, started having numbness in bottom of my right foot (lateral side, pinky toe to heel) and absent achilles tendon reflex on that side. Weird thing is, little to no pain at all (this was all preceded by some pain in my lower back before the numbness occurred, i'm guessing that was disc annulus tearing?). My question is this... When i'm doing back extension exercises the "pins and needles" sensation get's worse initially, i'm too afraid to continue to hold them, again, no pain, just really bad numbess sensation. Should I push through that until it goes away? I have an MRI on Tuesday. Thanks for all your help
I recommend a in person evaluation in order to safely guide you. Any abnormal sensation that increase in intensity I would probably avoid.
Hi, What was the best exercise to heal it for you? Because I also have tingling in my feet / pain for months now...
What did your MRI say. I have similar issues
Hi Tom. Thank you very much for greatly explaining the causes and presentation of how to remedy the pain associated with this issue. I do have one question. As you were explaining, you mentioned that if the pain moves upward toward the back, then this would be a good exercise. My pain is in my right calf, and as I did the the exercise, the pain moved down to my ankle area. Also, as one of your other viewers mentioned, the pain, mostly in my right calf, increases drastically when I sit (especially, when in a car), or laying down (so, sleeping has become a painful process). Am I doing something incorrectly, or am I supposed to do another kind of exercise. Again, thanks in advance for your time and for your explanations.
You may need another exercise. The pain should not get worse further away from the site of the injury
You may need an evaluation to make sure the exercise is correct for your problem
@@apexmovebetter Thank you
Hi, I have numbness/pins and needles in my heel basically constantly (unless I'm walking) and close to both sides of the malleoli occasionally. As a PT student I could rule out piriformis, but disc issues aren't confirmed by MRI yet. If I do a lateral hip shift I kind of feel like the pain in the foot and numbness goes a bit better, but suddenly feel very slight pain in my glut. med/min region. Does that qualify as centralization? Thanks
I would consider centralization if it remained in the buttock if you no longer have heel pain. To confirm you may have to do this for at least 10-20 reps for it to show a true pattern.
@@apexmovebetter Thank you a lot! I haven't found a specific pattern yet. The numbness is still there and I barely have pain in general, if at all only few seconds (the numbness just seldomly goes away daily). I am doing 13-15 reps every 2 hours right now. The glute area feels very good after the excercises and I think the numbness in the heel is slightly less, but I am not sure. Is it common to mainly/only have numbness with less/low pain in disc issues? Sorry for the follow up questions.
@@apexmovebetter I have osteoarthritis, would THESE exercises help me.?
@@ceciliahink6611 they may help but if you need modifications you may need guidance from a therapist.
What was the best exercise to heal it for you? Because I also have tingling in my feet / pain for months now...
Im having glutes pain radiating to my foot on both sides ,it alternate sides from past 1.5 yrs,will this excercise help and how long will it take to reduce pain.my mri shows l4 l5mild posterior disc buldge.l5 s1 disc buldge minimally compressing nueral formania
It may. Just remember none of these exercises should increase symptoms.
Hello! I believe I have sciatica and am trying to do these stretches. However my spine is fused from T6-L3. So doing the full push up may not be doable/okay for me to do. Do you have a suggestion of an alternate stretch? Is there anything in this video I should avoid doing?
With that type of surgery you may would benefit from a physical therapist evaluation to ensure the exercise are appropriate. Best of luck!
Is it normal to have some numbness in the leg while doing these exercise?
As long as it goes way within 1-2minutes
Can I do these exercises if I've already had an ALIF and posterior fixation at L5-S1? 6 mos post op
I’m sure you can, but maybe modify some of them if you start feeling intense pain, but that’s just my take on it, ask a physical therapist!
I experienced leg numbness when bending backwards. Should I continue doing it.
No. If the pain or numbness is going down your leg you should stop
What about having a sharp back pain in the center or left side of the lower back area without any pain in the legs ? I have the pain for 6 days in a row. The pain started right after a slight forward bending (~ 10 degrees ) while standing and that was the second time within a year and a half. Before that, I was walking almost every day for about an hour and exercising in the local gym 5 days a week. Presently I can only walk.
I would try the exercises even with the absence of back pain.
@@apexmovebetter I do have intense lower back pain but no leg pain.
My disc is not just bulging but herniated with material touching nerve causing back pain, butt pain, and occasionally pain in calf. All pain is on the left side. Am I too far gone or can this still work?
You can try but listen to the precautions.
My pain felt as though it was in both hips and now has progress to lower. Constant ache.
Is the pain still in the hips?
very helpful.
Thanks for commenting!
6:40 when I do the mckenzie prone up, my pain gets worse in my feet + tingling.. So what should I do then? I know you should stop, but what should you do then? I have been waiting for a year, but looking for the best excercise.
I think you need to just rest and let it heal some? Pressure is not good. I was told by PT to only go as high as comfortable
I have Herniated disc at L4 and L5. None of exercises are not helping. When I sit on floor with legs straight, it is pain. Must I go for surgery?
How long have you had this problem? What things are you having trouble with? Have you gone for physical therapy?
Hi .. thanks for the videos.. can you help me with my condition.. i have pain in my heels(both legs)if i stand for a long time .. also pain near my tail bone area .. when i sit both the pain vanishes.. also having extremely uncomfortable lower back.. could not sit in any position for long.. also when i lie flat my left outer thigh just above knee front side gets numb.. any suggestions?
You probably need a formal evaluation by a physical therapist. It sounds like possible stenosis get an in person evaluation
Have you went and had your feet checked for their flatness? A place that sells therapeutic shoes can evaluate you and give you an idea of support needed for your heel pain. Look into plantar fasciitis. There are many different options for arch support. Continuing to buy appropriate footwear on a regular basis is a must. As a nurse working full-time, I have to buy new supports about every 6-9 months. Worth looking into and seeking the the help of a professional for a proper evaluation.
What are you stretching when you do these extension exercises? I’ve always been afraid to extend because I have DDD and bulges.
One theory is the nucleus of the disc gets pushed to the center of the Disk therefore loading it more symmetrically and away from certain pain fibers
If you perform these exercises they should never make your condition worse for longer than two or three minutes
don’t do this it will make your pain worse
your stretching the front of your body and contracting your discs this exercise will hurt you if you have DDD or Spondylolisthesis
@@tealatata the choice of these exercises when provided by a physical therapist is based on a McKenzie evaluation and is based on symptom response. There are a ton of people that respond to these exercises with those types of changes in their spine. If you look on Pubmed you can view quite a few studies showing MRI findings in asymptomatic population of DDD or spondylisthesis. You can't just base treatment of a patient just on an MRI or more than 60-70% population would be surgical candidates.
make sure you wear a mask - very important for your back.......
Absolutely.
Hello my name is helen i am an professional pole vaulter I have a cavity in the L5 vertebra - S1 and it really hurts my all left leg when im running or stretching front i can't even anymore touch my toes 😅
Is this McKenzie exercise(s) ok for spinal stenosis? Or are those positions moving the spine in a position that exacerbates the symptoms? Simply-Is flexion movement (forward) good for stenosis where extension (backward- McKenxzie) for sciatica?
True stenosis arching or extension exercises make can make sciatica worse.
Flexion is preferred. Unfortunately many people who have stenosis in X-rays still respond to extension exercises because that is not they source of the pain.
L4L5S1 for almost 4 months now, sciatica and glutes its to painful hope this vedio can help ...
Tell us how you do.
36y male s1l5 herniated disk sciatic pain, cannot forward bend, or sit, hip and buttocks pain on left side, been over a year, i feel i will go insane, is there a chance to heal, nothing seems to help
I would get an evaluation from a physical therapist specializing in spinal problems
Where I can go to this McKenzie method here in Atlanta Georgia
Follow this link to get to a provider. www.mckenzieinstituteusa.org/find-a-mckenzie-provider.cfm?
I feel a pull on my testicular pain on my right side trying to do exercises to relieve pain on the Sciatia on the left side...is there a connection between testicular pain on my right side and Sciatia on the left side ??
I have this problem for more than 4 years.it comes and go
It's due to your disc herniation .
@@user-jq3fe7hd4z I have been tested by urologist all normal however pain may be from Groin hernias inguinal type ..I agree and am convinced my groin pain is from my herniated disk L4-L5. However the Dr does not think so. Fact is I have a groin hernia I need to take care of the hernia groin so an operation must be done before it gets worse …but most agree that there is pull on the right groin from the left side. And thanks for your reply!!!
Hey, when i do the mckenzie press ups i feel a lot of pain in my back, sometimes the left side and sometimes the center. I dont feel leg pain or anything when i do it but a pretty intense pressure in my back. Is this how irs supposed to feel? Ive always been able to go as high as i can on the McKenzie press up but my sciatica continues to worsen
You may need a variation to the prone pressups.
Are you in New Jersey area?
I have low back pain but no pain in leg or symptoms like sciatica which exercise or treatment good for me?
Start with prone press ups.
I have a pain in my lower back on the right side that radiates through the right glute to the right hamstring. It's awful. When I do the lean back stretch, I feel excruciating pain also in my right hip, hip flexor. I cannot do any kind of hip flexor stretch involving right hip. Left side is ok. Is the hip flexor pain common with sciatica pain or is it a completely separate symptom?
Very common hip flexor pain. How about the stretch in prone?
@@apexmovebetter That I can do, up to a point. In the prone position, the pain concentrates to the lower back.
@@apexmovebetter Hip thrusts also hurt my right hip flexor and lower back. I feel it even in my right hamstring. This might be do to radiating pain. All this on the right side only.
However, I can lift my right leg with my hip flexor while sitting with a poor / hunched posture, but the pain starts and increases with anterior pelvic tilt.
At 11:13 in, doing the prone back extension, should I keep doing it if it's painful? I don't have sciatica but I have some mild bulging discs in the lumbar area, no nerve involvement. When I do this exercise (which was given to me in the past by a PT) I have a hard time letting my hips and stomach relax due to guarding. Eventually I can relax them but I also have quite a bit of pain in my abdominal obliques when I do the exercise. I'm not doing them enough, maybe once a day or once every other day so maybe that's why I gave all this pain and guarding with it. I do have the McKenzie book "Treat Your Own Back."
Definitely review the McKenzie book. I generally recommend 5x/day. Tell us how you do!
Need to know L3...down pain in thigh.
It can refer down to thigh.
I suffered my lower back When i sitting and standing what u advised me?
When did it start? What have you tried so far?
After doing thoes exercices feeling more pain in the problem area and a hip also?! Is that a good or bad sign?
If you are feeling it in the hip and it Wasn’t there before you should stop the exercise. It is either the wrong exercise for your back problem or you performing it incorrectly
@@apexmovebetter thank you so much
@@barbaramelady110 You’re welcome good luck
@@apexmovebetter YOU were so right i did again and huge relief!!! Thank YOU!!! xoxo
@@barbaramelady110 Great to hear!
Seems these would make anterior pelvic tilt worse.
Increasing the anterior tilt is not necessarily a bad thing depending on how the patient responds to the movement
Is these extension exercise’s are good even in chronic case ? Because my physician said it’s actually doing canal more narrow. And if your disc is already outside in chronic condition it will not go inside and it will tight more to sciatic nerve. So this laying down exercise is good only in Acute case. What your suggestion is in that?
It is true the narrowing does occur with this movement. That being said the disc is not the only thing being stretched. It is based on how you respond to the movement. Just going by the MRI is not the only factor in guiding treatment. Check out my video on the McKenzie method and you will understand more of my ideas o this exercise and approach to treating people with back problems
Here is the link. ua-cam.com/video/MRbv6p-hl_c/v-deo.html
Good exercises. Bad for health the masc. Breath freely for good health.
What? I couldn't understand what you wrote.
There’s nothing that doesn’t have an end. I'm so glad I'm over herpes and its stigma! all thanks to Dr. Aloha He has the cure to all kinds of diseases and STD. ua-cam.com/channels/_YFEEZEr1BxGkNg1d4vqww.html 💕
Dear
I have ernia disc L5 S1 with sciatica very very pain only to the right calf.
I does this exercise very slowly and I had been immediately very good sensation,
It's Incredible because I have been suffering like a dog for at least two months ...
Can I do this exercise all days?
How many times a day?
Grazie grazie grazie 🙏🙏🙏
We often do these exercises 10-20x every 2 hours. About 5 sessions a day
@@apexmovebetter Dear
Ok
Tks a lot!! 💪
Michele
@@micheletigoli4789 your welcomed
So he mentioned in his opening remarks a bonus exercise at the end of the video. We saw 2 exercises but where is the bonus exercise?
I will add another video with the bonus.
sorry
@@apexmovebetterThank you, sir, waiting for the Video!
I have cronic back pain (L4/L5) and now I can not move totally. Doctors sugust me to fix it thtough surgery. But i need to fix it by phydical therapy. Tel me more ways to get relief. I am in trouble!!
I have been in pain for more than 15 years
How are you doing now??
Hi McKenzie I have bulging disc and L4 L5 S1 what lead to a herniated disks pain run down to my feet and numbness
Herniated discs can put direct pressure on the nerve roots or inflammation around the disc bulges or herniations.
that is the worst exercise for Spondylolisthesis no back extension
Correct if pain is truly related to a spondylolisthesis.
Why is he wearing a mask?
Is it normal to have some numbness in the leg while doing these exercise?
If you have.numbness down the leg and it wasn't there before the exercise is not the right one for you or you may be doing it incorrectly
So what would be the better exercise if it going towards the leg?