Mckenzie eExtensions | Back Pain Relief | Progression 1

This exercise was designed to 'offload' the intervertebral discs in your lower spine. This often helps with acute low back pain that is as a result of disc pathology. It also improves the extension movement of your spine while stretching out your hip flexors. This exercise is the progression of the original McKenzie extension exercise. It uses breathing to encourage further movement at a segmental level.

1. Lie on your stomach with your hands at your sides as in a push-up position.
2. Keeping your hips flat on the surface, take a deep breath in and push your upper body upwards in a push-up movement.
3. Hold this position while you breathe out and feel your mid-back area 'sag' intpo further extension.
4. Lower yourself back to the ground and repeat. As your back and pain levels allow, try and achieve more and more movement by pushing yourself higher and higher up.