McKenzie Method for Low Back Pain & Sciatica - Extension in Lying - The Best Exercise

[@sams.4388]

This exercise is a life-saver. I can do jiu jitsu, lifting, anything, and not have sciatica. Thank you so much.

[@physicaltherapyhandclinico9074]

Thanks for watching, Sam. We totally agree. This exercise has helped so many of our patients, even quite a few who had been convinced that they were going to need surgery. But they ended up getting back to their normal way of life, pain-free, and not needing surgery.

[@BoiseG]

This is the first video I've ever seen on KZbin that has zero thumbs down, and it's nearly 3 years old. That alone says this is excellent advice!

[@wandamannsmith8469]

Yes. This simple stretch on the bed every hour at first then every two hours is what I was taught in PT. Can also do the same lordosis improvement standing next to wall with arms straight and putting pelvis toward wall. That little exhale at end is quite helpful too.

[@jessslader1455]

Thank you for explaining this so clearly. I stopped before when I found this months ago because my back pain was becoming more intense in my back. But it does leave my pelvic area and center more in my back, I’ll keep at it!

[@Thankful-pz6cg]

thank you this has helped a great deal

[@TheBeatdownBros]

Going to start this today. Threw my back out doing lighter weight snatch and presses.

[@yoheff988]

Thanks again Yes my exercise motion is full and free of pain, and it actually feels very good doing it. I try not to sit too much, walking feels great, even climbing up stairs feels great LOL. I went to see a doctor, he suggested physical therapy and an MRI, with the MRI I'll wait I don't think it will help much. Thanks again

[@vytkoicaro]

36y male s1l5 herniated disk sciatic pain, cannot forward bend, hip ans 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

[@therealfastmart]

Same. Can't hinge forward. Can do everything else.

[@AG-nn8lp]

Right there with you. Atrocious pain. I can't sit. Can't stand. My life has literally been affected in every way. It's all the way in my feet. My left butt cheek is numb then burns. I literally cannot live like this. It's been 10 weeks and no end in sight. I'm a single mom. I can't get through work let alone take care of my house and kid.

[@yoheff988]

I am now in a stage of pain free for 4 days, But I do have minor spasms as a result of a wrong move in my right upper butt once in while that disappear in 2 to 3 minutes, don't know what to make out of it, I can now sit for half hours at a time. I do keep my posture like a spring at all times, sitting walking standing, or any other movable gestures, I also started seeing a Chiropractor, he basically puts an electricity in my back to loosen the muscles, and then he either massage or doing adjustments. But I feel that my work (doing the McKenzie religiously) is the main cause of my healing, would love to hear your thoughts. Thanks

[@physicaltherapyhandclinico9074]

Thank you for the update. I think your work with the McKenzie system and your dedication to it is what has helped you improve. Use a lumbar support when you sit. Watch this video for a cheap and effective form of this: kzbin.info/www/bejne/m6Xbf6yZp7WhoZY&t= Spasm can be normal for a while as you settle into your former way of life. Walking is usually very good for back pain. Don't force upright posture. Just walk naturally. Keep me posted. I can always help you find a McKenzie PT in your area as well, if you'd like.

[@Nic-tg2ei]

I love these!

[@Anthony_99]

Did one exercise and felt the relief immediately. Usually I stretch my legs but nothing has really worked. I’m shocked with hose well this works

[@Skandalos]

Weirdly enough I once had a disk herniate while doing such an exercise. Thats why my goto exercise was just the opposite, lay on the back, grab my knees and push the knees against my hands. It felt great but eventually my feet started getting numb. I guess I will now start this McKenzie method and expect the numbness to improve but the back hurting more at least for a while. It feels really uncomfortable though, no pain but I almost start hyperventilating because its so far out my comfort zone. Should have done this years ago (Im 65).

[@akabeka2352]

Thanks

[@yoheff988]

Hi Sam, I have been flowing your advice, I feel great everything is getting back to normal. I don't have any pain anywhere, doing flexion and of course the amazing press ups, but not as often as before, I can sit without any problems. At work I do an extension exercises every hour or two, would love to have more exercises. The only thing that bother right now is the numbness in some parts of my right leg (it's close to 3 months now)

[@physicaltherapyhandclinico9074]

I would continue with the extension exercise. Just realize that numbness and tingling can take a lot longer to resolve than pain. Is the numbness any less than it had been previously?

[@ahmadalmulhem]

Is it normal to have some numbness in the leg while doing these exercise?

[@greencity28]

What if i can't do a prone lying?

[@tinaquinn9689]

I have several slipped discs and several bulging discs one on the sciatic nerve pain is unbearable will this exercise help me

[@syedpervez7009]

Thanks 🙏

[@yoheff988]

So no more flexion? I pretty sure that I will do those press up for the rest of my life, they feel great and proofed themselves over and over again. The numbness is a little better on my right leg, it left my toes a tiny bit about a week ago (I check every morning LOL). On the left leg there is maybe 3%-4% on about 2 square inches on the bottom of the foot (it's still there), I can hardly feel it. Just to remind you the numbness on my right leg is not complete but about 20% (however it's annoying)

[@physicaltherapyhandclinico9074]

If you now feel comfortable/safe doing flexion, don't worry about the flexion exercise. Just do the extension exercise prophylactically. You just need to determine how often. I don't even need to do it once per day, although once per day is what I should be doing. Perhaps the best thing for prophylaxis is sitting posture and using a lumbar roll to do this. See this video: kzbin.info/www/bejne/m6Xbf6yZp7WhoZY

[@yoheff988]

Thanks for the reply, 2 questions: 1. Is it normal for this kind of flare up after such a great recovery that I had? 2. If now I don't have pain in my leg (only numbness) how would I know that I'm moving in the right direction?

[@physicaltherapyhandclinico9074]

Flare ups are common. A person may often get better doing this exercise, but the not have ideal sitting posture, and this is perhaps the main cause of flare-ups. If your motion feels full and free doing this exercise, that is a good sing of improvement. Anytime you feel stiff in your low back, I would do this exercise immediately. The tingling should get better with time, but it will be slow. 3-4 weeks from now, it should be less. If not, make sure you are using a lumbar support when you sit. kzbin.info/www/bejne/m6Xbf6yZp7WhoZY

[@yoheff988]

@@physicaltherapyhandclinico9074 I'm doing pretty good, I have no pain in my leg at all, still doing the press ups 10 to 12 times a day at full motion and I don't even have pain in my back doing them. My range of motion is much better, when waking up in the morning I have zero pain in my upper butt/ back, pain comes and goes during the day but not severe. I was wondering; I have a great fear putting shoes on, because I'm avoiding bending forward, I can bend a little but I keep my back completely straight, when will be a good sign for me to start bending forward (I know that it is opposite to the press up exercise) and that's why I fear doing it, please help me with this issue...Thanks

[@physicaltherapyhandclinico9074]

Thank you for updating me on your progress. It is common for people to develop a fear of bending to put on shoes and to pick things up. Once you are pain-free for an entire week, then it is time to restore your range of motion in the opposite direction. When you are ready for that, let me know and I will explain the process to you.

[@yoheff988]

@@physicaltherapyhandclinico9074 Greatly appreciated, will be in touch..Thanks

[@physicaltherapyhandclinico9074]

How did it go? Did this exercise help?

[@drifella]

Symptons going worse in the leg.. Which excercise should I do?

[@sams.4388]

Don't do this one of your symptoms worsen in the leg. The next one to try is this; kzbin.info/www/bejne/eJy4YqeIns2hi68

[@cherylmccormick4585]

UR LUCKY U CAN GET UP THAT FAR I CAN'T EVEN BEND AT ALL :( SO SAD !!!

[@gonkula]

My understanding of the execution of this exercise is that you should not lift the hips/pelvis, to avoid causing excessive torque in the lowback... your execution is something else though?

[@sams.4388]

Not everyone is as flexible as a gymnast. If your hops leave the floor that is fine. The main thing is getting your elbows straight.

[@cherylmccormick4585]

I FELL OFF A BUNK BED AT THE AGE OF 11-12 I AM 53 NOW SO SAD !!!!

[@omihow77]

Unless you have a certain amount of height on a disc bulge or herniation this exercise could very well make your condition much worse

[@sams.4388]

incorrect. If you feel and move better after 1 or more sets of this exercise, it is not going to make a person worse. The McKenzie system is one of the most well researched and respected in the PT world. If a person does this exercise and their radicular (nerve pain) and low back pain are better, AND they move better, i.e. more range more range of motion, then this is very likely a safe an effective exercise for a person.

[@Arjuna143]

Sorry, but I think this position is Wrong. The pelvis should not be lifted up and the forearms should rest on the ground. When you say it doesn't matter, you are just making it comfortable to yourself.

[@Narenup]

Yeah you are right