Exercises
McKenzie Exercises
This is very helpful for low back trouble: discs, arthritis, and torn muscles.
This is a paraphrase of the Mckenzie protocol. I use this for patients with compression problems from disc desiccation, disc bulging and possibly, disc herniation.
Passive back extension is our goal: Lie flat on your stomach. Prop up on your elbows as high as your low back allows without causing pain. The hips should stay on the floor. Hold this position for three minutes. Then, flatten out onto the floor for thirty seconds. Repeat three times. You should be relaxed and looking like an Egyptian Sphinx during this exercise.
Another way to do this is over a ball. So, you lie on your back on the ball, slowly rolling from the ball-under-your- shoulders to the ball-under-your-low back. Your head and neck stay in contact with the ball as you roll back. You are passively extended over the ball with your hips at the top peak of the ball it might be wise to have a coffee table or chair at your side for balance. Our goal is to hold this for 30 seconds. Roll out of it if you feel too much blood pressure in your face. Obviously the right sized therapy ball is important! A smaller ball is more difficult due to more curve. Please work your way down from large to smaller therapy balls over weeks. When you are hurting, it is difficult to bend back sharply. As you get better, you will be able to bend farther. Pain should be minimal and fading through this exercise. You might feel mild back pressure at the most. Nothing more than a fading mild pinch. If there is any increased leg or low back pain, then it is not right. Stop and call. 630-322-9522.
Alterations apply if your low back or leg pain is one sided: gently side-bend away from the side of pain. This is a great time to ice simultaneously.
