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Best McKenzie Method Exercise Videos for Lower Back Pain & Sciatica

Best McKenzie Method Exercise Videos for Lower Back Pain & Sciatica

With the advent of digitalization and modern life and workplaces that thrive on seated arrangements and poor postures, back pain, especially lower back pain, has become a common nuisance for many.

Research shows lower back pain affects as much as 80% of adults at some point in their lives. Amidst these rising back issues, finding therapeutic exercises that cut through and provide lasting relief can get challenging and overwhelming.

Enter Mckenzie method exercises for lower back pain, a promising and research-backed solution for reducing pain and improving function. 

According to research in the Journal of Orthopaedic & Sports Physical Therapy, McKenzie's lower back exercises reduced pain and disability in patients suffering from chronic low back pain in a far superior fashion than other pain-reducing rehabilitation interventions.

That’s not it; the McKenzie method for sciatica is also really helpful. 

If you are someone struggling with lower back pain or sciatica pain, look no further.  Give the McKenzie method a try and you will be able to find the relief you have long been searching for.

Read along to know all about the McKenzie Method, from what it is and how to follow it to visuals and videos to get started with the McKenzie workout.

What are McKenzie Method Exercises?

You are not the only one slouching and then suffering later. Luckily, McKenzie method can come to your rescue and that of various others with aching backs, but what is it really? 

Simply put, the McKenzie Method, also known among pain relief practitioners as Mechanical Diagnosis and Therapy (MDT), is a combination of therapeutic exercises that can assess and treat your musculoskeletal disorders, especially lower back pain and sciatica.

The man behind this method, who it is named after, said, “The goal of the McKenzie Method is to empower patients to take an active role in their recovery by teaching them how to manage their own pain through specific exercises."  

How Long Does It Take for the McKenzie Method to Work?

It is fair for you to wonder how long you will need to give McKenzie's physical therapy exercises your best before you can see the results. No one finds it fun to work out for nothing. Good for you.

You can experience relief from pain with McKenzie exercises within a couple of weeks and start seeing improvements within just days.

Research in the Journal of Physical Therapy Science brought to light that “patients typically experience noticeable improvements within 2 to 4 weeks of regular practice.” All it will require you to do is be consistent.

A meta-analysis of research showed that at 2-3 months, all patients who employed Mckenzie method exercises for lower back pain found significant improvement in their pain level.

Another study showed that McKenzie workout, when used as first-line care alone, produced statistically considerable but small reductions in pain.  

McKenzie Method Exercises for Lower Back Pain and Sciatica

To get started with seeing real-time pain relief results, here are some effective McKenzie exercises with their steps.

Exercise No. 1: Quadruped Rockback

Want to promote spinal mobility and relieve tension in the lower back? The very first exercise, the Quadruped Rockback exercise, is effective for these very things.

Steps:

  1. Start on all fours, with your hands directly under your shoulders and knees under your hips.
  2. Engage your core and keep your back flat.
  3. Slowly rock your hips back towards your heels while keeping your arms extended in front of you.
  4. Hold the position for 5-10 seconds, feeling a gentle stretch in your lower back.
  5. Return to the starting position and repeat for 8-10 repetitions.

Exercise No. 2: Prone Press Up

Another exercise, the Prone Press Up, is a foundational exercise that can help you extend the spine and alleviate your pain, especially if you are bothered by leg pain.

Steps:

  1. Lie face down on a flat surface with your legs extended and feet hip-width apart.
  2. Place your hands under your shoulders, elbows bent.
  3. Press through your hands to lift your upper body off the ground, keeping your hips and pelvis in contact with the floor.
  4. Hold the position for 2-3 seconds, focusing on extending your back.
  5. Slowly lower back down and repeat for 10 repetitions.

Exercise No. 3: Double Knees to Chest

Want to stretch your lower back, relieve tension, and improve flexibility so you can bring down the pain? The Double Knees to Chest exercise is one of the McKenzie method stretches perfect for these objectives.

Steps:

  1. Lie on your back on a flat surface with your legs extended.
  2. Bend your knees and pull both your knees towards your chest, using your hands to hold them.
  3. Gently pull your knees closer to your chest, feeling a stretch in your lower back.
  4. Hold this position for 15-30 seconds, breathing deeply.
  5. Release and return to the starting position. Repeat 3-5 times.

Exercise No. 4: Prone Hip Extension

Want to target your gluteal muscles? The Prone Hip Extension exercise can target them perfectly and help stabilize the pelvis while promoting spinal extension.

Steps:

  1. Lie face down on a flat surface with your legs extended and feet hip-width apart.
  2. Keep your arms at your sides or place them under your forehead for support.
  3. Slowly lift one leg off the ground, keeping it straight and engaging your glutes.
  4. Hold the position for 2-3 seconds, then lower your leg back down.
  5. Alternate legs and repeat for 10 repetitions on each side. 

You can perform all these exercises as part of a comprehensive McKenzie Method workout. Next thing you know, your lower back pain will lessen, and your mobility will enhance.

For a more detailed visual guide and to follow along with our expert as you work out, you can also click on the video below: 

FIX Lower Back & Sciatica with 4 McKenzie Method Exercises

How Often Should You Do McKenzie Method Exercises?

Experts recommend that you should do these simple exercises 3 to 4 times every day at the start of your treatment and as you notice improvement, you can adjust the frequency per your needs and liking.

Others also recommend repeating exercises every two hours for better results.

Conclusion

If sciatica pain bothers you while driving or your lower back pain, made worse by long hours of sitting at your workplace, has become an absolute nuisance, before it gets worse try Mckenzie method exercises for lower back pain. That way you can reduce your pain and stop the conditions from worsening.

Use the video linked above and see results in real-time starting today!

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