Is the McKenzie Method Making your low back pain worse?

Do you get back pain when you arch your back? If you do the McKenzie Method could be doing more harm than good. In this tutorial you'll learn what the limitation are to the exercise and alternatives you can do instead.

[coryjohnson]

I’m commenting again because people REALLY need to listen to this guy. Too many McKenzie heads want to force/slam people into end range extension WAY too quickly. I’m just super impressed with this guy’s knowledge. I’ve saved this video and show a lot of people I know with low back issues that involve increased pain with bending forward and sitting for long periods. Freaking AWESOME stuff once again man!!

[Gabi-udcq]

Amazing explanation on the limitations of the McKenzie method! Just started the exercises and I have doubts. Thank you so much! It all makes sense now.

[ronbackal]

Thanks Christopher. I actually didn't know about the Mackenzie method, but your explanation about over-extension is something I experience often. I also think spinal flexion is used way too much in studio classes unnecessarily.

[pieraldomarchegiani]

Thank you kindly for this detailed explanation. I will put it into practice and see how it goes.

[CThomas-dw]

Fabulous and detailed explanation of lower back pain, spine structure and alternatives to use.

[johnmachinmegavegan]

There's an isotonic yoga movement variously known as the Cat-Cow and Cat-Camel. This is, in my opinion, the most effective exercise to eradicate spinal pain. I would, however, recommend keeping the head relatively still: the flexion and hyperextension of the head integral to the original yoga movement risk acute neck injury.
It's also worth including static brachiation - that is, simply hanging from a secure, high bar for a minute or so several times a day. This exercise - natural to all primates - realigns all limbs and allows gravity to gently elongate the spine, with concomitant intervertebral disc reshaping.

[coryjohnson]

I 100% agree. You don’t need EXTREME extension right away (or even at all in some cases). Start just laying on your stomach and then progressing to propping up on your elbows for a couple minutes and alternating between 5-6 times as long as it isn’t real painful. If I do this regularly at the gym (with or without pain), my back pain doesn’t return!! I don’t even need to do full press-ups.

[Alyssa]

Thank you. I have a Large L5-S1 disc Herniation. Every physio I have been too has told me to do the mack method. I ALWAYS woke up the next day worse. My sciatica was pissed. Whenever I avoided it. pain decreased. Saw another Physio last night. same thing Mack method again. Woke up today with chronic sciatica pain .. when all week it was barley there. Chiro told me to avoid it. Just focus on pelvic tils, one knee to chest, bridges and trunk rotation.

I have lost all hope this last month after seeing 4 physios. A part of me only wants to stick with my chiro now. all i ever wanted was a treatment plan for workouts. I am 27, 125 pounds, I dont smoke and I eat healthy. I want to avoid surgery at ALL costs.

[jacolombard]

The evidence you present for your opinion is outstanding. Well done

[brianwilson]

I am lucky to use a teeter inversion table, lucky because it is safe to use with my condition, sadly people with high bp its use is contraindicated. I use both Mckenzie and McGill exercises to comp, complement this. You. Video was most enlightening, well done

[Irish_all_day]

Awesome! Thank you! Recently tweaked my back again

[PunkRockGardener]

Another brilliant explanation, thank you!

[nbedwards]

I've only tried this movement a couple of times and found it painful so I didn't go further with it. I'll try your suggestions and see how it goes. The bird dog and psoas stretches are good for me as are side planks. I have a ruptured disc, not herniated, but a rupture. And stenosis. And degenerative disc disease. It's gonna take time to get better but I'm committed to learning what works for my healing journey.

[Yaffatx]

I'm glad this video popped up in my search. I hurt my lower back a week ago doing something stupid (lifting a heavy couch without good form). I have McKenzie's back book and have been doing the exercises but so often I find the pain worse when I finish. So I will try not going as deep into that first stretch with my low back because, as you mentioned, it can make it worse if you've lost inches (I've shrunk about an inch). I'll let you know if I have positive results after doing your method for a few days.

[mwalad]

Wooow
Same here once when I started to get the back pain my orthopedic said just do mack method and it was good and since I have no pain shooting in my legs only tingling in the morning .. however now I found Mack is hurting me more and make it worse and extension is Hurting . This video is great 👍

[JaroslavHak]

Mckenzie method works with Directional preference and centralization. Every patient should be assessed in the clinic to find out if the given exercise produces these phenomena. Than in one or two days there should be a phone call or at least the patient should be given a contact to call the physiotherapist if there is any problem with the execise present. Doing press ups, just because you have LBP is not Mckenzie method.

[swimbait]

Thank you! Excellent explanation. Found out I’m really weak on one side of bird dog!

[dmelli]

If I’ve overdone this floppy pushup and irritated my lower back, what’s your suggestion for relieving the effect of that?

[kfloyd]

Thanks a million. These are the modifications that Iv been using and my back starts to get stronger.
But when I dorsiflex my foot during movements I can feel it in my upper thoracic and it sets me back and down.
Do you have any suggestions sir?

[scythianking]

What do you think about decompressing the spine by hanging on a pull-up bar immedietly before doing the first, back extension excersize?

Theoretically this would help recapture the disc bulge when doing the extension right?