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

Eliminate Low Back Pain & Sciatica with this exercise. This is, hands down, the best exercise for treating low back pain and sciatica. Watch as Dr. Sam Schroetke demonstrates one of his desert island exercises, one that works for the majority of patients that we treat for low back pain and sciatica.

Perform 10-15 reps every 2-3 hours or as needed for pain.

Check with you physical therapist or physician before performing this exercise to make sure that it is appropriate for you.

[sams.]

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

[BoiseG]

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

[jessslader]

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!

[wandamannsmith]

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.

[yoheff]

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

[yoheff]

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

[TheBeatdownBros]

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

[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

[Anthony_]

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

[Thankful-pzcg]

thank you this has helped a great deal

[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).

[ahmadalmulhem]

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

[yoheff]

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)

[tinaquinn]

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

[yoheff]

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?

[greencity]

What if i can't do a prone lying?

[drifella]

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

[yoheff]

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)

[cherylmccormick]

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?