McKenzie Exercise For Low Back Pain
Overview
The McKenzie Exercise is great for people experiencing low back pain or pain from a disc injury. Here’s a video tutorial on how to do the McKenzie Exercise.
Level
Beginner to moderate
Targets
Lower back
Step by Step Instructions
- Lie face down on a firm surface with your hands on the floor just in front of your shoulders.
- Gently press your upper body up as far as you can without pain, keeping your hips/pelvis on the ground (back extension).
- Hold 3–5 seconds, then lower back down.
- Repeat press-ups in a comfortable, pain-free range; if you can go higher without pain, gradually press up farther while keeping hips down.
- Do 3 sets of 15 reps.
- If even the start position is uncomfortable, place a pillow under your pelvis and repeat the movement in a smaller range.
- If well tolerated, you can also remain propped in extension (hips down) for 10–15 minutes, then relax.
[Video Transcript]
If you’re experiencing low back pain or leg pain from a disc injury like a herniation or a bulging disc, this exercise can help decrease pain and improve disc quality. Lie on your tummy with your hands placed in front of your shoulders. Gently raise your upper body as far as you can without pain, keeping your hips on the ground so you achieve true back extension. If this is your limit, hold for three to five seconds, then lower and repeat. If you can go higher comfortably, press up farther, still without lifting the hips. If even the starting position bothers you, place a pillow under your pelvis and try again, raising only as far as you can without pain and holding three to five seconds before lowering. Repeat for three sets of fifteen, or, if well tolerated, you can remain in the extended position (or a comfortable prop-supported version) for 10–15 minutes; reading, watching TV, or meditating. This “McKenzie” extension exercise is an excellent way to help reduce low back pain.
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