McKenzie Exercises for Sciatica and Low Back Pain
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- เผยแพร่เมื่อ 11 พ.ค. 2012
- McKenzie exercises are one of the most effective interventions for disc herniation and sciatica. For more info on long term solutions to disc injury, go to www.FixYourOwnBack.com. Flexion intolerant, disc-related back pain is the cause of most severe back pain. Other names include sciatica, slipped disc, disc herniation, and disc bulge. These conditions often result in pain in the buttock and leg pain, numbness and tingling. This exercise from Robin McKenzie , PT is very helpful in reducing this kind of pain quickly, but it helps to learn what you're likely doing to cause your back pain. Go to www.FixYourOwnBackPain.com to educate yourself and to learn exercises that can help keep the back pain from recurring.
I've had Sciatica for 2 years. I started McKenzie last week. I use the standing McKenzie extension exercises only instead of standing I hang from doorway bar with my hands and extend my legs backwards, or to the side (lateral extension). My Siatica has already shown tremendous results. Also I use 105F heat for an hour on my L-5 S-1. Awesome results.
Thats great. I guess it’s healing slowly but it will
Great! For more details...www.fixyourownback.com/
Thank you for this video. I recently encountered sciatica and it is so scary. I woke up one morning and when I put my foot down I literally screamed. The pain was unbearable. It runs from my butt to my ankle. I have had it for 5-6 weeks now and have started to become depressed thinking this may never go away. It is excruciating at night. I cannot turn without unbearable pain. I am going to try these exercises and pray for the best. I am also a recent breast cancer survivor and the medical bills are out of control. I haven't pursued a doctor for the sciatica for fear of drowning in medical bills. Thank you again Dr. Snell. fingers crossed.
How's your sciatica i see you commented a year ago?
I am a breast cancer survivor as well. Did these exercises help you? Go to another hospital if you need help, you need help!
The lack of reply lol
great communicator and photos of the postures/exercises.
fantastic tips !!!!! thank you so much !
I was suffering from buttocks pain and legs pain for years. Very 1st exercise gave me lot of relief. Thanks doctor Allah bless you.
Very well explained. Clear and didactic.
thanks so much. like your presentation very simple and I am trying them
thanks for showing the exercise 👍
Hey doctor, Thanks for sharing. I’m new in this sciatica
thanks. ..
I am learning to more.
I do the Cobra every morning for a couple of minutes. I have pain in both legs which comes and goes. It seems more frequent lately. I first thought it may be circulatory in nature but I have felt it acutely a few times when applying too much weight during a Pettitbon over the door neck traction activity. Now I figure it is nerve related. Yours is the first time I have seen it mentioned that the Cobra pose may aggravate the problem. Thanks!
MANY THANKS !
Thank you 🙏🏽
Great video. Thanks
Thank you
Yhea!!! I like this exercises for my herniated low back!
Excellent!
Thank you Dr. Snell, it works !!!
+Andy Lin Glad it helped Andy! If that helped, then these should too. Hope you feel better.
Thks for the video !
Thank you for your response to my last comment. Another question: I have two small herniated discs. Do they "reabsorb" or will I have them forever?
Best sir, please make more video on slip disc 👍
Hi Dr. Snell, I am a physical therapy student studying for a practical this week, I watched several videos trying to learn more about the McKenzie exercises for low back pain disc herniation, and I must say yours was the best one I came across this morning. I love that you cared to give advice that no other video mentioned, such as relaxing the back muscles as you press up and taking proper breaths. Thank you for the good work and passing on the knowledge ! - Patrick
+Potencial Thanks for the feedback Patrick and good luck on your studies!
+Phillip Snell, DC heyy Dr I have a sciatic back pain help me please
Hey Murat, sorry for your pain. Did you try the above exercise? What were your findings?
+Phillip Snell, DC I have an herniation L5-S1 and I have a terrible back pain I would not operation help me please !
Have you tried the above exercise?
on the press up you are supposed to keep pelvis in contact with the ground, not lift it up off or you are not getting the lower lumbar arch it was to create
Phillip very good explanation. If I may, I will recommend this to a few of the employees I work with via their Virtual Ergonomic Assessments. Jane Sleeth Founder Optimal Performance Consultants and Physiotherapist
Super podobało mi się
I have ongoing sciatic for almost two months and just lifting my head laying on my stomach causes butt and leg pain. What should I do in this case even using a pillow.
Should I do this excersices one after another?
Thank you for these examples, they do work, I used them about 15 years ago for sciatica and had forgotten, thank you so much
Hi Dr I have two herniation discs L5-S1 at left and L4-L5 right. i want to know if the Mackenzie exercices are goood for me? and if you have an advise or exercices to do . and thank you
i can do these exercises just fine, but standing up and trying to touch my toes i cant even bend down at all with knees straight, can you help
I have heirnated discs and spinal stenosis will these help me?
Are we supposed to keep our stomach muscles tight the whole time while we do the MacKenzie movement?
I do this but layn down on stomich with legs up
I have stopped doing this exercise as my back get very sore and after that I can not even lift my leg to wear pants
Idk if people with anterior pelvic tilt should be doing this
Will this help the spasms in my buttock and or the aching burning down the back of my leg? I have a bulging disk at s1 pressing on a nerve and so far self diagnosing and stretches have made it worse, my techniques may be bad but i wanted to ask before trying this.
Rachel Emely Hey Rachel, the "proof is in the pudding" as they say. The goal with this rehab method is to seek out positions that reduce symptoms in the leg. The position demo'ed in the video here is the one most commonly effective in achieving that goal. However, if it doesn't achieve that goal for you, then it might not be the best option. Someone trained in using this method of rehab would be able to better address those specific questions for you. I suggest you check the provider list on the McKenzie Institute website. Here's the link...mckenzieinstituteusa.org/method-patients.cfm#
One of humans great flaws. The lower back... I have that leaning back problem. When I do the Mackenzie excersize on my stomach it straightens me out
Would the sphinx pose be appropriate for someone who has narrowing at the L5-S1 level? I also have small anterior osteophytes project from the L3, L4 and L5. I'm not in pain except for tightness and want to make sure I'm doing the right exercises. Thank you!
+Ria Lee The nature of the McKenzie Exercise approach is to empirically trial this method and see if it quickly helps. Give it a shot and if you feel a bit better, great...if not, stop and maybe get an MDT physcial therapist or chiropractor to take a look. For a more thorough set of things to help, take a look at our site fixyourownback.com. Cheers.
i am not hearing any audio
I have looked for a back discomfort treatment for few months and this back discomfort guideline, Kenzano Ayb (Go ogle it) matches me beautifully. I can now sleep with out feeling that pain at my back. I`m astonished by the potency of this particular guide. This is just what I had been looking for.
Hi, I had L4 L5 surgery 5 years ago, I lost stabilization during my walk as well I lost the control on my foot toes , is there any way to regain my control on my buddy please advise
هناك دكتور اسمه عادل الريس هوا لبناني وساكن في لبنان هوا اشهر الاطباء في هذا المجال انا ساكن في امريكا لا استطيع ان ازوره لكن اذا كنت ساكن في دول عربية فهذا جيد وا تستطيع ان تذهب اليه وا الله هوا الشافي
Thank you. Very helpful. Immediate back relief.
Great video doc!
Mobile Chiropractic Miami, FL
Benjamin Dieffenbacher, DC
I have done these for about 4 days and still have some tightness and tingling in right leg. Can it take weeks, months? Curious how long I should keep doing it. thanks!
I had for 6 months, could not move but I had to work.
1:50 starts exercise..
thank you very much
Thxq for sharing Dr!
+oua chandamany You're quite welcome and I hope it helps! For more thorough info. and exercises to get long term relief, check out the site that this is part of, fixyourownback.com.
here's several tips for treating back pain naturally
Eat uncooked food such as garlic
Take juices and thiamine
Don't lift heavy objects
(I discovered these and the reasons they work from Zats Back Blueprint website )
oua chandaman
Brilliant these have really helped me!
Question about the prone prop. If I do this with my muscles relaxed I get sciatic pain as soon as I start to raise my torso. If I tighten my gluteus I can go much higher without pain. Should I be relaxed or flexed when doing this motion? Thanks!
Jodi Cachia Hey Jodi, just as explained on this video, you should do this exercises with your muscles relaxed, the pain is normal. When you finish the exercise/s you should walk a little bit and the pain will vanish. I had a severe ciatica pain and followed McKenzie method, which not only improved my health but also reeducated me
Doctor office visits are useless except for the diagnostic tests.
Doctors are too impatient to even answer questions or to give advice.
Its in and out.
I have thought this many times!
@@Rollwithit699 I look forward to AI doctors.
So true about GP doctors...
In the beginning of the video you mentioned some serious symptoms. I have one of them, which is waking up in the middle of the night with serious pain. Getting up out of bed and walking seem to help. What are the serious conditions you were referring to?
Night time pain is common with a herniated disc, however, it can also be a sign of cancer. As such, you should check in with your doctor to evaluate. The other condition we want to be on the lookout for is cauda equina syndrome. This presents as numbness or tingling around the groin or rectum, fecal or urinary incontinence or retention. It's also an emergent condition and should be evaluated by your doctor if present. Take care.
For more details...www.fixyourownback.com/
I don't have any pain in back just in leg. Starts from glute all the way to ankle/foot. Non of excercises work for me. The pain from ankle is not going up like everybody said's it needs to go. I've been suffering for over a month. Can't lay, can't sit, only walk. Trying to fall asleep is a disaster, I wake up like 4x through the night cuz of pain and I have to walk around the house in order for the pain to calm, then I can go back to sleep, then in couples hours again and so on. It's hell
Hi, this is inflamed, that is why the night pain. It is very likely a herniated disc which pressing on your sciatic nerve causing sciatica (leg pain). Start to put ice pack on your lower back, this is where the pain sourced from. Wrap a pack of frozen pea in a cloth and put into your lower back for 10-15 min every 2 hours. Start to take anty inflammatory such as diclofenac, best to go to he GP as soon as possible. Never apply warm packs or warm bath. Have as much rest as possible. Try kneeling on the floor and leaning on your sofa putting your upper body weight on it, this position will take the pressure off from your lumbar.
is exercising safe while in pain??
+sara rizvi Best to consult with your doctor for the definitive answer there. some mild discomfort with this exercise is common with the first few reps but should get better as you continue.
chropractor here thank you for the awesome video!
Thanks
Great job.Thank you.
gud
excellent resource and well done :)
Get a cortisone epidural and inversion table
+barnetthejosh Sorry for your experience, mate. I sometimes need to use those same interventions with my patients. Working on understanding the movement patterns that cause the injury and improving that with exercise is the way out of the box. If you like, you can check out what we have put together in that regard at fixyourownback.com. Cheers.
Thanks buddy
I have pain from exercise such as squats etc. If I stop exercising the pain goes away almost completely however as I am quite active this is not a solution. I have big strong hip flexors and back extensors that are always tight compressing my lower back making it inflexible. What can I do to stop this compression? Hanging from a chinup bar feels amazing but as soon as I stop any relief is gone.
+roflex2 For a more thorough answer to that question, check out our site fixyourownback.com. Take care and I hope it helps!
Stop exercise or you will regret like most peoples. Squat is a worse enemy of back. Cool down! analyze you anatomy, weak spots, posture or you will have herniated disc soon.
And I guess you have anterior tilt in your back...
Same here bro...After few years of driving and exercising i have disk extrusion. Do MR.
Go ogle Kenzano Ayb back ache guidebook to learn why it’s beneficial. It significantly relieved my serious back pain caused by a recent injury. But it helps me to position in my side or back which will help ease several of the muscle spasms. .
I had my disc herniation surgery three weeks back. But after few weeks i started to have poking feel on my left calf. can i do any such exercise
Lawrence Gnanasegaran Hey Lawrence, understand that since I'm not your doctor and haven't examined you, I can't comment on your case directly. In this rehab approach, the findings of what happens to the pain in the leg typically dictate whether the exercise is "right" for the the individual. If the exercise worsens pain down the leg, then it is typically thought to be "bad" or contraindicated. If the exercise makes the pain in the leg better, then it is typically considered to be beneficial. Please note that I view this rehab approach as very effective first aid but it really doesn't address the cause of the flexion intolerant back. That's why I put together the full website that this exercise is only a very small part of. That website sifts through the literature on disc injury and rehab and combines it with my own personal experience with the condition and my clinical experience treating people effectively with this condition for 12 years. You can learn more by going to www.FixYourOwnBack.com. I hope that helps!
Can these be done post op 3 weeks from a microdiscectomy?
They would likely be fine, but that question should be directed to your surgeon.
Well actually he sent me home with a little pamphlet with similar exercises,yours come with better explanation and visuals!
Neurosurgeon pamphlet $35.000,your advice priceless!
LOL...Thank you!
Keep your pelvis on the floor yet in the video it's raised? Bad form dude
rip left ear
wow
Thes don’t help a bulging disc thay are for people with healthy backs
This is not good very bad for backs