Low Back Extension Exercise Benefits , Type

Low Back Extension Exercise are the important part of Treatment in Low Back pain related Condition like Disc Prolapse, Ankylosing Spondylitis, scoliosis etc. These Exercise are Helps in improving strength and stamina of Low Back and also improve flexibility mainly extension range of motion and also improve overall posture of spine.

Low Back Extension Exercise also called the McKenzie Method or McKenzie extension exercises, is a specialized assessment and treatment plan that your physiotherapist (PT) mostly recommend for you. The McKenzie approach includes series of exercises for helping diagnose and manage low back pain related condition. The McKenzie method was introduced in 1981 by Robin McKenzie (1931–2013), a physiotherapist from New Zealand.

McKenzie extension exercises concentrate on strengthening of the Low Back Extenser’s muscles, play important role in stabilization of the spine also improve flexibility by improving Back extension range of motion. These exercise focus on strengthening lumbar muscles combined with core stability and proprioception will reduce the risk of low back pain if exercises are done correctly, and on a regular intervals.

McKenzie extension exercises Program below can be utilized as a preventative rehabilitation program or if you are recovering from Back Pain related condition. These series of Exercise includes a flexibility and strengthening exercise.

McKenzie extension exercises Program below can be utilized as a preventative rehabilitation program or if you are recovering from a Low Back Pain related condition eg. Disc Prolapse. These exercise program divided into a flexibility exercise and strengthening exercise.

Flexibility exercise should be done at least 4 to 6 times a week in the early morning, First Day 6 to 8 repetitions and 2nd Day 8 to 10 repetitions and gradually increase the practice as per stamina of the Body, and the strengthening exercise should be done 4 to 5 times a week. This exercise is also divided into levels “Easy”, “Medium”, and “Difficult”. It is recommended to start with the “Easy” exercises, and perfect them before moving onto “Medium” or “Difficult”.

Here we update few East to Do Home exercise that are mostly prescribed By Physiotherapist as a Home Exercise. If you have back pain, be sure to check with your Physiotherapist before starting any kind of exercise program. If Any Exercise is Painful avoid this exercise, and Gradually increase the Practice.

Table of Contents

List of Low Back Extension Exercise :

Press Up Back Extension Exercise :

This Exercise is done in Prone lying position on mat, with your elbows bent and your hands flat on the ground under your shoulders. Keep your back and hips relaxed, and then use your arms to press your upper back and shoulders up, Hold the press-up position for two seconds. Then slowly return to the starting position.
First Day do the exercise for 5 to 7 repetitions, 2nd Day 8 to 10, and Gradually increase the repetitions. If your pain is gradually improving, that’s a sign the press-up exercise may be helpful for you.

Superman Stretch and Strength Exercise :

The superman positional stretch and strength exercise helps in strengthening of Back extenser’s muscles strengthening and also stretches Back muscles, This Position involves raising the arms and legs simultaneously. This challenging position can benefit the back tremendously.

Steps :

In Prone Lie down on the mat on your Stomach. Extend your legs behind you.
Straighten out your arms in front of you. slightly extends your neck and make sure it is aligned to your spine. Keep your gaze onto the mat.
Engage your glutes and core.
Lift your arms a few inches away from the floor, raising your chest up. In unison, raise your legs a few inches away from the floor. Hold for 4 to 6 seconds.
Next, lower both your arms and legs onto the floor.
Repeat the action. Subsequently, try and hold the pose for a longer time.
You can also try to raise the arms and legs a little higher but remember not to force it.

Prone Back Extensions exercise :

This is one of the most classic exercises that you can do for your lower back strengthening. In this position, you prone lie down on the floor and lift your torso up slowly.

Steps :

In Prone lying position flat on a mat with your hands bent behind the Back and gradually raise your head and shoulder in an upwards direction then holds for 4 to 6 seconds and then return to starting position. First Day 5 to 7 repetitions and gradually increase the practice as per your stamina.
This exercise will improve the strength of the Back extensor muscles and also improve the strength of the core muscles.

Cat and Camel Stretch and Strength Exercise :

This simple Cat and Camel stretch and Strength exercise can be performed as a warm-up exercise to improve the mobility of the Spine and strengthen Core muscles. This exercise can also improve your balance and posture.

Steps :

On Soft Mat You should take Quadruped Position – Come onto your hands and knees, making sure your hands are under your shoulders, your knees are under your hips and your back is in a straight position.
Cat Position: Sink your back down towards the floor and lift your head up at the same time, sticking your tailbone out to make a curve with your spine, Hold the Position for 3 to 5 seconds and return to the starting position.
Camel position: Tuck your head and tailbone in, arching through your spine to mimic a camel hump. Hold the Position for 3 to 5 seconds and return to the starting position.

Do These Practice First Day 5 to 7 Repetitions and gradually increase the practice reach up to 20 to 30 repetitions.

The Low Back Side Glide Exercise :

This exercise helps to improve the strength of the core muscles of low back and improve mobility of the lower lumbar spine. This is a good exercise for a lateral disc prolapse in the lower lumbar spine. This type of problem can cause lower back pain and buttock pain.

This exercise comes from the Mckenzie assessment and treatment philosophy.

Undertaking this exercise properly you need to have been assessed by a Physiotherapist who is Mckenzie trained as doing this exercise for the wrong way can make things worse.

Steps :

In a Standing position perpendicular to a wall (about 1 to 2 feet away) with your feet together.
Lean your shoulder against the wall and tuck your elbow into your rib cage.
Place your hand against your pelvis and gently press your hips toward the wall (it should feel like your pelvis is gliding underneath your ribs).
Perform 8 – 10 repetitions on the first day gradually increasing the practice to reduce the pain.
This exercise is all gradually reduced the pain from the periphery towards centralization, which is when the symptoms move away from the periphery and closer to the midline of the lower back. (If your symptoms increase more peripherally after performing this exercise then you must immediately stop the exercise and consult your physiotherapist.)