Radiating Low Back & Buttock Pain - McKenzie Extension Protocol
IN THIS LESSON
This standing exercise serves the same purpose as the prone press-ups but is performed upright. It is an excellent alternative for situations where you cannot lie on the floor, or for use as a frequent "micro-break" throughout your day to prevent symptoms from returning.
Instructions
Important Safety Note: You should feel a gentle pressure in your low back as you bend backward, but not a sharp or pinching pain. If your radiating symptoms in the buttock or leg worsen, stop the exercise.
Step 1: Get into Position
Stand with your feet shoulder-width apart and your knees straight but not locked.
Place your hands on your lower back or the back of your hips with your fingers pointing downward.
Step 2: The Extension
Using your hands as a fulcrum, gently and smoothly bend your spine backward at the waist as far as you can comfortably go.
Keep your knees straight throughout the movement.
At the end of the range, pause for 1-2 seconds.
Step 3: The Release
Slowly return to the upright starting position.
Step 4: Repetition
Perform a set of 10 repetitions, focusing on a smooth and controlled backward bend each time.
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For complete instructions read “Treat your Own Back” by Robin McKenzie
