My Top 3 McKenzie Exercise for Lumbar Disc Bulges | Tim Keeley | Physio REHAB

#backpain #lumbarspine #disc

If you have been diagnosed with a Lumbar Spine Disc Bulge or Herniation and have been given Mckenzie Mobility Exercises to do, then here is my Top 3 McKenzie exercises and how to do them correctly.

1️⃣ Lumbar Rotation - Sustained
2️⃣ Prone sustained McKenzie Extension on elbows / “McKenzie’s” - Passive Lumbar Extension
3️⃣ Side Glides in Standing
Full video is up now on our you tube channel:

For a structured lumbar spine disc injury program that you can follow online go to

Physio Fitness | Physio Rehab

#lumbarspine #backstretches #mckenzie #lowerback #lumbarspineexercises #lowerbackexercises #discbulge #discinjury #discherniation #backpain #lockedback #musclespasm #lowbackpain #lowerbackpain #physio #physiotherapist #physiotherapy #physiosydney #physiobondi #bondiphysio #sydneyphysio #physiofitness #physiorehab #physicaltherapist #rehab #rehabilitation #physicaltherapy #pt

[ddzen]

been working at home and sitting a lot since the pandemic, really messed up my lower back, thanks so much for these videos, they really helped a lot!

[TheColinMacDougall]

This was magic. I had an bulged disc incident a week ago and and am just able to to these exercises now. There’s a 2 week wait list for Physio so this has been incredible in reducing the pain. I could barely walk before this. Thank you

[DanielleBarton-br]

Love these excercises. Explained so well. Thanks for taking the time to put it up

[trudyredhead]

I’ve been looking online for years for some gentle exercises to do in the first few days after my disk has bulged. This is the first time EVER I have heard it mentioned that some people can be tilted to one side and given an excessive especially for that. Thank you so much! I began to feel like a freak, thinking it was only me this happened too.
I will give all three exercises a go.

[jenjacekk]

Thank you for sharing with us. I have a wonderful doctor Teresa at Nevada Sports and Spine who recommended this video. My pain is excruciating and unbearable lately so believe me when I say I truly appreciate you taking the time to post these exercises, I look forward to trying them and feeling some sense of relief ❤

[SoulGoodFamily]

Seeking advice for after getting out of pain. Amazing video by the way! So for someone like me who is about 4 weeks past a bad 6 week sciatic herniated disk episode in which I couldn't walk and my left side go especially weak, what are the best videos you have to continue the healing of the disc, to strengthen and/or stretch around it accordingly. I'm overwhelmed with options for core strengthening on the internet and beyond, and looking for a logical and solid routine to integrate so I NEVER go into sciatic pain again! Thanks in advance!

[Thamal]

Agree with comments, your explanations and teaching method throughout is really great! I really appreciated all but when you talk about some of the movements and pain as you go back into starting position made me feel more comfortable with the discomfort.

[gedofgont]

Very clear and methodical explanation.
I'll certainly be trying these.
Thanks!

[gainz.galore]

Good sir you are a LEGEND! Thank you for all you do for us 🙏
Doing this stretches as we speak.

[vince]

I pulled my lower back 25 years ago bending forward, couldn't move for two days and it was OK in three days. No problems since with no treatment. My chiropractor (for unrelated neck issues) said it was probably a jammed facet joint.

[fields]

I did the McKenzie extension just now and after a couple of sets, my lower back “popped” so loud and it was an instant relief. The pain isn’t gone upon standing but the exercise did seem to help.

[அன்புசெல்வன்]

Hi friends i affected by l5 s1 disc bulge ..suffering since jan 2023 ..i have tried in many ways but no result ..finally i found a simple solution ..yesterday evening i tried this technique after that whole night i felt huge pain but morning i woke up with only 25% pain ..i can walk without leg pain...no need any excercise and medicine

[IancuStefanel]

Hello from Romania! I did an MRI and the diagnoses are these: Posterior disc protrusion at the L5-S1 level, ACCENTUATED AT THE PRE- AND INTRA-FORAMINAL LEVEL ON THE LEFT SIDE, NARROWING THE CONJUGATION OPENING AND CAUSING RADICULAR CONFLICT WITH THE S1 ROOT EMERGING FROM THE BILATERAL DURAL SAC, MORE PROMINENT ON THE LEFT SIDE. In conclusion, it is noted: Posterior disc protrusions at the L2-L3, L3-L4, L4-L5, and L5-S1 levels.
I dit at the hospital, and the exercises were done in a cage: the first one involved lying on my back with one knee bent, while with the left leg, I pedaled a bicycle using a pulley and a 2 kg weight. The second exercise also used the pulley, with the same weight, but this time the right knee was bent, and the left leg was raised to the level of the right knee and then lowered. I felt better, but I don't know what exercises to do at home. Please help me!!! Thx !!!

[jamiemacdonald]

That last exercise gave me alot of relief .Thank you, it's been a very painful last week .

[dr.ruthziemba]

My sense is McKenzie exercise builds stability 🙏thank you for this video

[OhhKikka]

Dr. Keely, Thank you ever so much for sharing your expertise. I’ve been struggling finding answers to my questions here in California. I was prescribed the McKenzie extension for lumbar pain. It helped me heal. Does that mean pelvic curl/spinal articulation Pilates style would be contraindicated? Additionally, I have L4/L5 retrolisthesis, and shockingly osteoporosis, in one hip, osteopenia elsewhere what should my considerations be? I want to return to my Pilates life, I love deep forward folds, spinal articulation, twisting, back extension is my biggest challenge.

[HennieBours]

Nice video and exercises. You nailed the problem.

[emulychan]

I had an episode of L5 S1 disc herniation 10 years. Since then I've worked on my core strength that I dont have anymore back pain. The only thing is that I have cramps in my left calf at night and pins and needles on the outside of my foot. Any ideas what I can do? Will Mackenzie exercises help? I am totally flexible now with no pain.

[stellarjames]

i also get pain in my testicle from my herniated disc. think these moves will help?

[willreed]

Hey mate, I am pain free now from my disc bulge, do you think
I should continue to do McKenzie extensions as part of my recovery? Or just go about life being careful and let my body do the healing?