It is the time to suspect herniated disc on your spine.
If you have back pain of moderate to severe intensity right now, especially if you have pain your buttock or leg too, these simple McKenzie exercises should help reduce your symptoms quickly.
Why does it happen?
Disc is a shock absorber placed between each vertebra. Disc is not a solid structure. If you slouched forward long time in sitting, it progressively slips backward since pressure distribution changes. Once sliped (Herniated) disc touches structures behind, it makes inflammation and causes radiating pain down to your leg.
Mckenzie Exercise is desinged to reverse this phenomenon
Mckenzie Exercise focuses on realigning disc distribution back to the normal position by doing extension based exercise series.
If disc is simple slipped backward, standing extension exercise or Prone extension exercise will effectively reduce radiating pain on your leg.
If disc protrudes more sideway (Left or Right), exercies program will begin with trunk shift exercise first to correct shifted disc back to the center. Once this work is done, extension exercise will make a progress.
Mckenzie method uses repeated movement exercise (e.g. 3 seconds hold in extended position and relax, 10 repetitions)
However, sustained positioning in extended position also has a powerful effect to reduce disc herniation. Especially in the early stage, the best remedy is laying down on your stomach with a ice bag on your back. If you can tolerate, put one or two pillows underneath your chest. It can progress to sustained prone on elbow position.
Mckenzie exercise follows progression of extension movement.
If you don’t have pain at the end range of extension, you can progress your exercise from prone on elbow (3rd picture below) to prone on extension exercise (4th picture).
Here is the most important tip for checking your healing process
If you feel pain pattern moves down to your foot direction, stop doing exercise and consult with expert. It means the bigger size of disc herniation or more inflammation around the nerve.
If you feel pain is moving to the center of your back, it indicates inflammation and slipped disc size are decreasing. So you can keep following the progression exercise rule.
The below pictures are about self checking for back pain and disc herniation. If you want to read more information and tips, click the button on the right coner side.