McKenzie Extension

What it does

Repeated backward bending changes pressure within the disc and loads the spine in the opposite direction to sitting. People whose symptoms improve with extension often respond quickly.

It is a regular part of rehab plans for disc bulge and degenerative disc disease, and it features in our lower back pain physiotherapy programmes.

How to do it

1. Lie face down with hands under your shoulders, as if starting a push-up.
2. Relax your back and buttocks completely.
3. Slowly straighten your arms to lift your chest, keeping your hips on the floor.
4. Go as far as comfortable, pause for a second, then lower.
5. Earlier stage: rest on your elbows for a minute instead of pressing up fully.

How much

10 repetitions, several times a day during a flare, as guided by your physiotherapist.

Common mistakes

• Lifting the hips off the floor.
• Tensing the buttocks and back.

Stop and check with us if

• Pain spreads further down the leg. That's a sign to stop.
• You have spinal stenosis or spondylolisthesis; extension may worsen symptoms.

Frequently asked questions