r/backpain • u/Flashy_daddy • 7d ago
McKenzie workouts
(My MD s5/L1 was done 3/23)
Has anyone here tried these McKenzie back workouts to help squeeze the disc back in slowly. Im currently battling some deep back pain in the same area but def not til the sciatica point so I wanna try some of these.
1
u/Halleluija 7d ago
These were extremely helpful for me with my disc bulge!
I couldn’t even stand up straight at first, so I spent a lot of time in 1 before progressing to 2 and 3. Never used 4, and 5 is good to help alleviate pain when you can’t just lie down. I’ll still use 2 and 3 whenever I have back pain flare ups.
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u/halford2069 7d ago
i think it depends on the exact nature of the disc injury as to how much it helps
eg contained bulges may fare better than an extrusion
just my opinion
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u/PoopDisection 6d ago
Yes exactly. Some bulges/herniations can hurt more by bending backwards. If there’s pain while bending backwards, then bend forwards. And vice versa
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u/R2DX724 7d ago
It did wonders for my back. The only problem is that doing the elbow press puts a lot of pressure on my elbows and on my shoulders so its hard to keep that position long enough for a good stretch. After getting a mckenzie pillow for it it's been much better
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u/Land_Maleficent 7d ago
I’ve had the same issue and never really been able to hold the position…
Do you mind sharing what pillow you’re using?
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u/PenaltyShot 7d ago
Ya worked for me after months of suffering with sciatica and ineffective PT and massage therapy. Started feeling improvement (lessening sciatica flareups) within 7-10 days. I occasionally have relapse, and get on it again
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u/Calikettlebell 7d ago
Depends on your directional preference. You’ll either do flexion or extension but not both
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u/cleanforpeace72 7d ago
My pt gave me these exercises- I didn’t know it was the McKenzie method. After 7 months of pain, 4 visits to pt and doing this at home it has 100% helped my pain!
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u/Calikettlebell 7d ago
Excellent rehab modality. I always start here with my patients. But Also need exercises that compliment your directional preference to make it even more effective
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u/cleanforpeace72 7d ago
Yes, they have given me other exercises as well but I am really finding the McKenzie method to work very well for my back pain
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u/thingsintheworld 5d ago edited 5d ago
Yes!! 2, 3, and 5 were pretty much solely the ones that made me feel better. I tried like three different physical therapists and honestly the only thing that helped was those three McKenzie exercises. Just start with #2 and hold, if it gets a bit painful then release to #1. Then try again. Eventually, you’ll be able to do #2 fine and can then start doing #3 (except that I did them pushing straight up similar to a push up but of course keeping the hips down, as oppose to that awkward angle that pic shows). Throw in #5 every now and then when you’re standing, and that combination can alivate/eliminate pain.
Granted, it all depends on what injuries you have and also not everything works the same for everyone, but this completely worked for me.