The Steps of McKenzie Method that Helps Treat Lower Back Pain

by Eva Spenser Innovation

There are several methods to help ease the pain when treating lower back pain. First, experts would consider the nature, cause, and severity to suggest exercises that eliminate lower back pain.

One of the most effective exercises that a back pain physio in Toorak, like anywhere else, would suggest is the McKenzie Method. Termed as "Mechanical Diagnosis and Therapy", it is a set of guidelines to evaluate an individual's movements and specific exercises designed to improve posture and spinal mobility.

Thus, to reap the full benefit of the McKenzie Method, it is vital to get in touch with a physiotherapist who is competent enough to provide proper guidelines and evaluation that gives relief from lower back pain, notably from increasing pain, tingling and numbness.

The Steps of the McKenzie Method:

The physios suggest following specific steps chronologically to ensure the best back pain relief.

Lying on the stomach

Lie on your stomach and place your arms at the sides, turning your head to the side and facing down. The individual should hold this position for 2 to 3 minutes and repeat these steps at least five times a day.

Lying on a Pillow

This step of chronic back pain treatment is about providing support to the lower back and involves adding a pillow under the abdomen. The individual is supposed to lie face down, with a pillow placed under the stomach and pelvis, place the arms at the sides, turn the head to the side, and then face downwards. The individual is to hold on to this position for 3 to 4 minutes. Repeating this move 7 to 8 times a day goes a long way to eliminate lower back pain.

Pruning on Elbows

This particular step helps restore the natural curvature of the lower back (lordosis) and eliminate the pain. This move is also called "Lying Face Down in Extension". The method involves:

Lying down on the stomach and propping up by putting pressure on the forearms.
Taking the shoulders above the elbows.
Holding on for 3 to 4 minutes.

The next step entails lowering the upper body. This is one of the best back pain holistic treatments

The Prone Press-ups

This is another very effective step that restores the natural curvature of the lower back. The individual should lie down on the stomach and place the hands under the shoulders. Once done, the arms can be tightened slowly for lifting the upper portion of the body. Next, the individual holds the upper body in a raised position for 4 to 5 minutes and gets back to the starting position. This can be repeated 7 to 8 times a day.

Standing Extension

This is another highly effective step of chronic back pain treatment, especially when dealing with lower back pain. For this, the individual can stand up straight and place the hand on the small of the back. The next steps involve: