Many people experience some form of back pain in their lifetime. In the United States, back pain affects 75 to 85 percent of all adults.
If you have back pain, it's best to follow up with your healthcare provider to determine what's causing it. This can help you find the safest, most effective treatment option.
For some, this includes following the McKenzie method, sometimes called mechanical diagnosis and therapy. It includes a set of guidelines for evaluating someone's movement as well as exercises designed to improve spinal mobility and posture.
To reap the full benefits of the McKenzie method, it's best to work with a physical therapist who can give you a proper evaluation.
Still, you can try a few McKenzie exercises at home for back pain relief.
The McKenzie method isn't for everyone. If you've had back surgery, it's best to avoid this program. You should also avoid it if you have a serious spinal condition, such as a spinal fracture.
It also doesn't hurt to check with your healthcare provider before attempting these exercises. They can help you ensure that these exercises won't make your back pain worse.
If you do decide to attempt McKenzie exercises on your own, make sure you move slowly. Abrupt movements might worsen your symptoms.
If you feel the following symptoms in one or both legs, stop the exercise immediately:
You might feel temporary back pain while doing the McKenzie exercises. This is expected. Wait until the pain subsides while doing one exercise before moving on to the next one.
This move reduces pain by unloading pressure on your lower back. It also helps align your spine.
To support your lower back, add a pillow under your chest.
This exercise will help restore the natural curve in your lower back. It's also known as lying face down in extension.
Prone press-ups also help to restore your lower back's natural curve.
The standing extension helps the backward-bending motion of your lower back. It's also convenient to do since you don't have to lie on the floor.
Lying flexion improves the way your lower back bends forward.
If you don't feel comfortable on your back, place your head on a pillow. This will reduce pressure on your spine.
Sitting flexion helps restore the forward-bending motion of your back. It's an intermediate version of lying flexion.
Standing flexion, the most challenging exercise in this series, also increases your spine's ability to bend forward.
Don't worry if you can't reach very far. This will improve over time.
The McKenzie method is one approach to treating back pain. While the method is typically used by physical therapists, there are some exercises you can try doing on your own. Just make sure to move slowly and get in touch with your healthcare provider if something doesn't feel right.