BEST McKenzie Low Back Exercises for Herniated Disc, Bulge & Sciatica - for Lower Back & Leg Pain!

[@moisescast8448]

I’ve been doing these stretches for 6 months straight once a day and it has literally rehabilitated my bulged L5 disk! I really recommend this video for anyone looking for help on their lower back!

[@Cris-jj6yd]

Praying this works 😢🙏🏻

[@hunterff2232]

​@@Cris-jj6yddid it work bro..?

[@coryjohnson2486]

The key with these exercises is to do them PROGRESSIVELY. If you move too quickly through the exercises, it can cause more pain. Start at the beginning and only progress when there isn’t pain! You might have to just lay prone/prop on elbows for a week or more before you progress to press-ups. It all depends how bad your condition is. I swear they work if you do them consistently!

[@DC-ik6el]

I've been using this fir about three months now Its worked more than I hoped! Thank you!

[@randommovies2382]

I'm practicing this for 2 weeks now and helped me a lot, I love this channel

[@PhysioExercise]

Glad it helped! :)

[@lt7601]

how many times do i need to do in a day?

[@PhysioExercise]

@@lt7601 great question. The static one can be done every 2 hours ( for 3 minutes or so) and the dynamic one for 10reps every 2hours.

[@lt7601]

@@PhysioExercise Thank you

[@arunpokharel7414]

Thank you Dr Prabhakar.

[@ahmedmo4801]

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?

[@jayghosh8898]

I want to thank you very much for clearly demonstrating these exercises. They are helping me very much. I have subscribed to your channel. I have a question, if I may ask. Is it OK to do exercises 1, 2, and 3 together and exercise 4 later? Or do all exercises need to be done in one go?

[@PhysioExercise]

Good question Jay. Try doing the exercise that fits your level, you can do them every other hour. Don't do them all at once.

[@jayghosh8898]

@@PhysioExercise OK. Thank you very much

[@preethishetty6179]

@@PhysioExercise Then when do you decide to progress to next level or next exercise ( exercises 2 & then 3 ) should we waite for another day?

[@aaravgogna7105]

Hlo dr. In my MRI it shows mild disc diffuse bulge at l4/l5 and l5/s1 And lumber spondylosis can u pls guide me

[@melaniegooding4933]

I'm an 19 year old dude and buldged my l4 let when I just turned 18, been nearly 2 years, generally has gotten alot better but always a very numb low level pain in on nest days. Hurt my back doing push-ups the other day, hurts more again now. Should I be worried it's been so long? I want to be a soldier

[@kacehollingsworth6362]

I separated my sternal manubrial joint in my chest. This Exercise helps with my chest pain / chest popping!

[@gopalsaha7903]

My lumber spine is straighten,does this exercise work for me?

[@ahmedhalim01]

Well done dr! ❤️👍🏻

[@solferinomichelotti2985]

Con protusione gli esercizi posturali van fatti più dalla parte che non duole o dalla parte che duole ove piano piano il dolore va comunque via? Grazie

[@dannygoldsmithmagic]

Hi, I have an L5s1 disc herniation. I got surgery a few months ago and it went away but recently I seemed to reherniate it. I'm wondering when I should be doing these extensions. When I'm doing them I have some spasming in the calf but not pain. Is that ok or should I only work up to these extensions making sure there is no spasming?

[@samuelgomez1190]

Would this be all in 1 session, or the first position 1 day, then the next position the next session? Thank you

[@PhysioExercise]

Pick one or two exercise(s) and do them every 2 hours, for example 10:00, 12:00, 14:00, etc. Make sure the exercise you're doing fits your 'level' and don't over do it :)

[@ThePittas]

Thanks for sharing

[@hummaslashari2109]

I have minimal disc bulges at l4 and l5 s1. How long does it take to heal? Edit: I have been going through physiotherapy sessions and my leg pain is decreasing but back pain is increasing.

[@PhysioExercise]

Centralisation of symptoms is a good sign (less leg pain, back pain increases). Most herniated discs heal within 3 months in 75-80% of the cases (non-operatively). Directional preference exercises like these help a great bunch. But it is also recommended to follow therapy. If managed non-operatively, Sharma et al. states that 80% of disc-herniated patients showed a major improvement after six weeks; 90% had improved after 12 weeks and 93% had improved after 24 weeks. There was no advantage to be gained by operating on patients with a stable motor deficit.

[@taguro1006]

Yo can i ask whatvur feeling now cuz im in the same spot. I cant sit for more than 20mins

[@johnballbrick1631]

@@taguro1006hey, how’s you back pain been?

[@taguro1006]

@@johnballbrick1631 pretty manageable now. Took half a year to reduce the pain then another half for me to be functional again such as working.

[@tashilhamo9807]

Thank you 🌺

[@bgnookie]

I am here 4 years later then you can imagine. L5S1 extrusion detected 😂 quick question it would work for decompression as well as to strengthen the lower back or just to relief pain ? Should I also do this while feeling some pain, it would be expected or it may get worse. Appreciated the video and will much appreciate your response

[@chinkitbey3423]

Thank you

[@donroka1]

Hello can you please tell me can and how much wil swimming hel me with bulged disc, few months i had lower and mid back pain, thankfully few weeks i dont feel any, but now my left leg is shaking and vibrating sometimes more sometimes less, with these exercises, can swimming help ?

[@Billy-cw4kr]

How long will this excercise take to heal chronic scaitica

[@johngoh767]

After doing the cobra pose exercise, can we proceed to do the 'Bridge' pose exercise?

[@CT2507]

Only if you feel it gives you pain relief. Otherwise just stick with the cobra pose. My therapist prohibited my from doing any other exercises than the cobra until i had significantly healed my hernia.

[@منوعاتعراقية-ن3ي]

ع٧٦ععت٨٨ عش٢٢

[@csinfo5230]

I have also pain in my leg please tell me excercise ... Doctors advised me operation

[@31nasirkhan]

hello Dr. I had microdiscotomy in 2008 for L4-L5 for my right leg. but now since 1 week i am feeling pain in my left hip and left calf. the pain is still bearable and no numbness is there. i can walk and doing my daily activities. should i try these exercises??? please advice. thanks

[@PhysioExercise]

Start with the first variation and progress into the next one if the leg pain decreases.

[@Resneli_Veysel]

Hi I have the same just like you. I like to hear what worked for you

[@mdmohibulislam8025]

I have L5 S1 disc protrusion problem. But there is no back pain. How many times can I do the lumbar extension exercise?

[@pb4travel]

IM 29 with disc protrusion This exercises I think is helping me After doing it Im pain free but after a while the pain comes back But to relief with this exercise is good. What do you think should I continue to do so or first I should consult a doctor?

[@PhysioExercise]

A protrusion normally heals up after 3 months in 75-85% of the cases. Extension exercises like these help alot, but also walking and getting your muscles in order (Superman exercise, Transversus abdominus exercises). Frequently do the mckenzie exercises (every 2 hours), to get the most out of it. Consulting a doctor can help with pain control. Hope this answers your question :)

[@pb4travel]

@@PhysioExercise thank for your answer! Im subscribing for future videos and you have a new fan from Europe! :) Keep up these good videos! :)

[@Sodainspace]

How are you feeling now ? Usually slipped disc should heal in 3 months if doing regular McKenzie

[@pb4travel]

@@Sodainspace stopt doing the exercises with stretching and focused on core workouts - Im now pain free, but my flexibility is very low, due to not wanting my disc to explode again Im not bending my back, its always straight.

[@insightandintuition276]

It’s curious to me I don’t understand how compressing the lower vertebrae with these exercises releases the pain but I’m certainly willing to try them

[@CT2507]

Because you slightly massage that affected spot and increase bloodcirculation to that damaged spot which helps healing it faster.

[@arrepuess]

I have bulge to the front and some to the back, so i cannot do these. What is recommended in these cases?

[@scentsual7752]

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?

[@PhysioExercise]

If the fusion is past its first year after surgery then i would still try it. You can also try the standing variation if the prone one gives you discomfort.

[@irinamelamud5930]

The standing position exercise caused the leg pain increase. Should I stop doing it? Thank you

[@jenkinsscheduler5348]

Try the full push up in different way. Instead of pushing up, start from cow position and try to touch the floor with the pelvis letting the gravity pull down your hips down.

[@SHUBHAM2022]

Sir, I have backpain for 3 years and scitica for about 2 months can i also do this exercise ??

[@PhysioExercise]

I would recommend you trying to do nerve sliders and/or tensioners.

[@jacmizan1589]

thanks sar

[@scotthunt2479]

Great video! Question, please. I have pain and stiffness in the lower back that seems to radiate into the area of the Piriformis via the Sciatic nerve, and there are times when I cannot push off on the affected side without pain in the Piriformis. Are these exercises designed to reduce nerve pain into the Piriformis area? I only have pain radiating down the outside of my left leg (usually stops at the knee). I have some medical people telling me that a steroid injection directly into the lumbar spine may relieve some of the Sciatic pain, but I'd prefer not to go that route if I can find an alternative to relieve pain into the Piriformis area.

[@PhysioExercise]

I'd say give it a shot and see if it releases the pain. Another option is stretching the muscle or let a health professional (physiotherapist or manual therapist) give you some advice.

[@padla4]

Great thanks for exercises 👍👍👍

[@Ζαμανφού]

Hey there, I am 24 and just diagnosed with two lumbar herniated discs. Do you think it can be possible to completely heal those discs with exercise, proper posture and healthy diet?

[@PhysioExercise]

Most herniated discs heal within 3 months in 75-80% of the cases (non-operatively). Directional preference exercises like these help a great bunch. But it is also recommended to follow therapy. If managed non-operatively, Sharma et al. states that 80% of disc-herniated patients showed a major improvement after six weeks; 90% had improved after 12 weeks and 93% had improved after 24 weeks. There was no advantage to be gained by operating on patients with a stable motor deficit. Hope this answers your question young sir :) If you want to read more: Sharma H, L. S. (2012). The management of weakness caused by lumbar and lumbosacral nerve root compression. British volume British Editorial Society of Bone and Joint Surgery, 94(11):1442- 7.

[@lidoushderavanesian388]

Hi I have a bulging disc at L4 & L5 for 1 year. Gone to Physical therapy for 6 sessions not improving at all.The pain is not radiating to my legs But sometimes to my anterior side of the hip , when I’m doing MCkenzie excursive i feel relief right away. Do you thing its gonna go away or not? Thank you

[@PhysioExercise]

Can't tell, but if you feel relief doing these every few hours then keep on doing it!

[@rique_stl4624]

Hey! Thank you for the video!! I have a few questions, i’ve had herniated discs for 3 months now will this method still help me? Also I done this method for a couple of days is it supposed to hurt even worse after doing this?

[@PhysioExercise]

A disc goes great on extension exercises so sure. 80-85% of the discs heal within 3 months. If your leg pain reduces and back pain is getting more, sure. If leg pain gets worse than take a step back. Hope this helps!

[@gert.t]

How did it went out fotr you?

[@rique_stl4624]

@@gert.t I didn’t help me at all sadly🥺 only thing helping slightly are epidurals💔

[@CT2507]

@@rique_stl4624 Try holding the position in this video for 10 seconds instead of going up and down. This worked much better for me. When my pains were at their worst i would do 10 of these once every hour, holding the position for 10 seconds. If you stick to them you will get pain relief and healing within weeks. But you have to stick with this exercise.

[@rique_stl4624]

@@CT2507 I’ll have to try it out!! Thank you for the tip!!

[@salamcc]

Hi, i have back pain and when I sit for 10 to 20 minutes,i could stand up with pain only, MRI showing minimal disc prolapse, so will this exercise help me? pls advice

[@jay-qv6iz]

These exercises are to be used for people with any kinds of back pain, wherein they only focus on the prone positioning of the body rather than applying pressure to a specific part of the spine. Disc slippage tends to heal with PT so I believe that this may be a good start! Especially if you are dealing with pain in the lumbar region. From what I've seen in the other comments doings these daily (not in the same timeframe, about an hour spaced apart) would help to relieve the pain you are experiencing.

[@PhysioExercise]

Jay just answerd your question perfectly there.

[@mmans251]

Please I have hunched back can you help me ?

[@PhysioExercise]

Start doing thoracic extension, lower and middle trapezius and serratus anterior exercises 3 times a week.

[@mmans251]

@@PhysioExercise thankyou so much is there video for that ?

[@sauravbasu8805]

If this exercise makes my back pain worse, does it mean I have facet joint syndrome?

[@PhysioExercise]

Not necesarily. It can still be a herniated disc, if it worsens the leg pain don't do this exercise.

[@arindamsarangal7035]

Sir i am only 16 and having Low back pain since 1 year and moreover when i sit my midback pains a lot please recommend me

[@PhysioExercise]

Hi Arry, back pain under the age of 20 should be looked at by your doctor first.

[@ThonColinFilms]

Is there any benefit to doing this if you don’t have sciatica but you do have a lot of lower back pain?

[@Sodainspace]

Yes all back pain is from disc issues anyway

[@ThonColinFilms]

@@Sodainspace I get pain when I lie on my front, and even more when I go up on my elbows - feels like there is something trapped around my right SI joint area. So I’m not sure whether I should do this or not!

[@Sodainspace]

@@ThonColinFilms only way to find out is to do McKenzie , if you feel relief means it’s working if it doesn’t help then it won’t make it any worse

[@ThonColinFilms]

@@Sodainspace yeah, I have tried it, and my back is so used to going forward and not back, but I had to lie on my side for a good 10 minutes to recover afterwards!

[@kutatm]

@@Sodainspace that’s not correct. Most back pain is from muscle strain.

[@seriffcambo2808]

I was diagnosed recently with two herniated, one bulged, and one worn discs all in my lumbar spine after a major car accident. How long should I expect for recovery to happen?

[@PhysioExercise]

Hi Seriff. You're better off asking this question to your own doctor, he knows you better than i do.

[@hammill444]

Back pain never goes away. I’ve had enough

[@CT2507]

Try to hold the position for 10 seconds instead of going up and down like he shows. My therapist recomended me to do this 10 times once every hour when my pains were so bad i was crawling around my apartment. And it really helped. But you have to stick with it and not give up.

[@rawdog314]

I have an ongoing problem with a herniated disc and sciatica (about three years now)in the past the mckenzie exercise used to work for me but now I can't do it as it makes my sciatica much worse!what could have changed?

[@Sodainspace]

Maybe the direction of the bulge changed, you need imaging done and consult a McKenzie certified physiology

[@rawdog314]

@@Sodainspace hey,thanks for your reply!I had an epidural injection (around 6 weeks after the recent herniation) and had absolutely no relief,luckily around the 12/13 week mark the pain completely went,I feel so blessed I thought I was going to be in permanent chronic pain!

[@Sodainspace]

@@rawdog314 really good to hear that it resolved, did you do any physio or McKenzie for it to go or it just went by itself ?

[@mohanasharma352]

​@@rawdog314 hey how did your pain go away?

[@rawdog314]

@@mohanasharma352 it just went away over time, I can't do some of the things I used to do but I'm not I pain now.

[@osmantiryaki2100]

Robin McKanzei 😢13.05.2013

[@airkuna]

1 damn excercise.......

[@pawelkozieradzki6319]

Ok

[@melvinnolan2515]

Hello ok. How are you?