Step 2

This exercise is the next progression in the McKenzie Protocol, increasing the extension in your lower back. The goal is to continue centralizing your symptoms, encouraging the pain to move out of the leg or buttock and back toward the spine.

Instructions

Important Safety Note: As with all McKenzie exercises, work within a pain-free range. It is normal to feel some pressure in your low back, but if you experience a sharp increase in pain or your radiating symptoms worsen, stop and return to Exercise 1 (Prone Lying).

Step 1: Get into Position

• Begin by lying face down, as you did in the first exercise.

• Place your forearms on the floor and prop yourself up on your elbows, so your upper body is supported and your low back is in a gentle arch. Your elbows should be roughly under your shoulders.

• Crucially, keep your hips and pelvis completely relaxed and resting on the floor.

Step 2: Hold and Breathe

• Let your low back sag and relax into this propped-up position.

• Breathe deeply into your abdomen for 5 minutes, allowing your symptoms to change.

• The goal is for any pain in your buttock or leg to diminish or move closer to your lower back.

When to Stop:

• If your radiating symptoms completely disappear or have significantly centralized after 5 minutes, you can gently lower yourself down and proceed to the next exercise.

• If your symptoms have worsened, gently lower yourself down and return to Exercise 1 for another 5 minutes.

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For complete instructions read “Treat your Own Back” by Robin McKenzie