McKenzie Exercises for Back Pain

What are McKenzie exercises?

McKenzie exercises are a set of specific physical therapy exercises designed to manage and treat low back pain. They were developed by New Zealand physical therapist Robin McKenzie in the 1950s and are still very popular today. 

The McKenzie exercises are designed to help alleviate pain and improve function by:

1. Improving posture and body mechanics
2. Strengthening the muscles that support the back
3. Stretching tight muscles
4. Reducing pressure on the spine

These exercises are typically classified into three categories: extension exercises, flexion exercises, and lateral bending exercises. 

Try these exercises

Lumbar Extension

1. Lie on your stomach with your arms by your sides and your forehead resting on the ground
2. Slowly lift your upper body by arching your back and pushing through your hands
3. Hold this position for 5 to 10 seconds, then relax back down to the starting position
4. Repeat the exercise 10 to 15 times

Lumbar Flexion

1. Lie on your back with your knees bent and feet flat on the ground
2. Place your hands behind your head and use your abdominal muscles to lift your head and shoulders off the ground
3. Hold this position for 5 to 10 seconds, then relax back down to the starting position
4. Repeat the exercise 10 to 15 times

Lumbar Rotation

1. Lie on your back with your knees bent and feet flat on the ground
2. Keep your right knee bent and use your left hand to gently pull your right knee across your body towards your left shoulder
3. Hold this position for 5 to 10 seconds, then relax back to the starting position
4. Repeat the exercise 10 to 15 times on each side

Lumbar Side Bending

1. Lie on your side with your legs stacked on top of each other and your head resting on your arm
2. Use your top hand to gently push your upper body off the ground, while keeping your legs together
3. Hold this position for 5 to 10 seconds, then relax back to the starting position
4. Repeat the exercise 10 to 15 times on each side

Pelvic Tilt

1. Lie on your back with your knees bent and feet flat on the ground
2. Use your abdominal muscles to gently tilt your pelvis upwards, pressing your lower back into the ground. Hold this position for 5 to 10 seconds, then relax back to the starting position
3. Repeat the exercise 10 to 15 times

Sources

Mann SJ, Lam JC, Singh P. McKenzie Back Exercises. In: StatPearls. Treasure Island (FL): StatPearls Publishing; January 8, 2023.

Lam OT, Strenger DM, Chan-Fee M, Pham PT, Preuss RA, Robbins SM. Effectiveness of the McKenzie Method of Mechanical Diagnosis and Therapy for Treating Low Back Pain: Literature Review With Meta-analysis. J Orthop Sports Phys Ther. 2018;48(6):476-490. doi:10.2519/jospt.2018.7562