McKenzie Self-Overpressure for Lumbar Spine Extension ROM and Stiffness | Tim Keeley | Physio REHAB

#discbulge #lumbarspine #lowerback

If you’re doing McKenzie extension stretches to improve your lumbar spine extension range of movement - following back stiffness issues or previous disc injury or bulge and you're struggling with the range of moving component, then I’ve got two home and gym options for you to help improve the extension range.

*If you still have pain when you’re doing extensions and the pain is a limiting factor in the stretch these may be too advanced for you*
- These are more for when your pain is just about gone, but your stiffness still remains and you’re trying to improve the lumber spine extension component to help reduce overall stiffness.

In the clinic we mobilise the lumbar spine at different segments to help reduce the stiffness and muscle tightness around the spine and help improve the movement and mobility. We then send clients home with stretches to further improve that and maintain the range in between visits.

You will need a partner or helpful friend and a towel for the first one. Just make sure you’re placing a towel over the pelvis i.e. the sacrum NOT the lumbar spine - as you don’t want to block the movement of the spine. you want to block or keep the sacrum and pelvis down on the ground - to act as an anchor point to stretch the lumbar spine into extension.

If you don’t have a partner and you’re in the gym you can simply use a barbell low down at pelvis height. Making sure again the bar is over the pelvis/glutes and not the lower back and the bars anchored down with some weight. You could use a Smith machine or a squat rack if they both got low enough.

Happy stretching!

For a structured lumbar spine disc injury program that you can follow online go to
https://physiorehab.com.au/rehab-programs-lumbar-spine-disc-injury-rehab

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