How To Perform McKenzie Low Back Extensions

McKenzie Low Back Extensions can provide low back relief by gently allowing for more range of motion and may alleviate radiating pain commonly felt in other areas of the body. This will also provide more postural awareness and may decrease sensitivity to pain.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): lower back

Equipment: none (pillow optional)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core lightly engaged, exhale as you slowly press away from the floor

Before starting:

Be sure to not move too quickly, especially if you have lower back sensitivity or an acute injury to the area. Reach out to a movement professional for guidance. Discontinue if this replicates your symptoms.

1. Lay on your stomach with your head on the floor or under your hands. Breathe slowly and hold this position for up to 1 minute to gauge your tolerance.

2. Progress to your elbows, where you gently press into the floor with both forearms, exhaling and slowly lifting your torso one vertebrae at a time away from the floor. Slowly lower down back to the floor.

3. Repeat for more reps, where you try to get further and further away from the floor with each repetition, exhaling as you leave the floor.