My Top 3 McKenzie Exercise for Lumbar Disc Bulges | Tim Keeley | Physio REHAB
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- čas přidán 8. 09. 2022
- #backpain #lumbarspine #disc
If you have been diagnosed with a Lumbar Spine Disc Bulge or Herniation and have been given Mckenzie Mobility Exercises to do, then here is my Top 3 McKenzie exercises and how to do them correctly.
1️⃣ Lumbar Rotation - Sustained
2️⃣ Prone sustained McKenzie Extension on elbows / “McKenzie’s” - Passive Lumbar Extension
3️⃣ Side Glides in Standing
Full video is up now on our you tube channel:
For a structured lumbar spine disc injury program that you can follow online go to
physiorehab.com.au/rehab-prog...
Physio Fitness | Physio Rehab
bit.ly/physio-links
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Love these excercises. Explained so well. Thanks for taking the time to put it up
You're so welcome!
Good sir you are a LEGEND! Thank you for all you do for us 🙏
Doing this stretches as we speak.
Hope they work well for you!
Great video. Much appreciated!
been working at home and sitting a lot since the pandemic, really messed up my lower back, thanks so much for these videos, they really helped a lot!
Great news! 😄
I’ve had a similar outcome, so these exercises are a relief. My mum recently had a bout of sciatica and I was looking at glute bridge technique and found this channel. So glad I subscribed so I can see proper form for back health. ✨
Such a good teacher.
Thanks!
This was magic. I had an bulged disc incident a week ago and and am just able to to these exercises now. There’s a 2 week wait list for Physio so this has been incredible in reducing the pain. I could barely walk before this. Thank you
😄
how is it now? How long did it take for you to heal completely? I got a buldiing disk a week ago too
Thank you so much for the good advice! My back feels much better after just 2 weeks of careful exercise. This is why I love YT. Your channel is awesome! Thank you!
You're so welcome!
Thank you
My sense is McKenzie exercise builds stability 🙏thank you for this video
Thanks a million! Brilliant exercises and a fantastic trainer! 👍👍👍
🙏
You are amazing
👍
Nice video and exercises. You nailed the problem.
Thanks!
I have 2 herniated discs l5-l4, l5-s1. I have no problem walking or running but as soon as i go to bed at night the pain wont let me sleep at all....doctor, will this exercises help me?
Thank you 😊
You're welcome 😊
That last exercise gave me alot of relief .Thank you , it's been a very painful last week .
Thankyou so much ❤ from India!!!!
You're welcome 😊
Can u tell me indian spine surgery hospital
Hello, and Happy Holidays, this is the Friday before Christmas, 2023.
I have a couple of questions regarding these movements. First, this video is for a Lumbar disc bulge, and I am wondering if the same movement can (or should) be done for the Thoracic spine. I was just told this week by my Orthopedic doctor that I have a disc herniation at T12-L1. Everything I've read so far states this is considered the Thoracic, even though it is at the top of the Lumbar area.
Second question, if these movements are more for the Lumbar, are there specific movements for the Thoracic spine?
Thank you for the video. I will search through the others to see what I can find about the Thoracic.
Thanks for the info. Do you recommend daily rehab for an l4/l5 l5/s1 disk bulge if tolerable? Considering it seems most docs prescribe just 3x a week in their office, should it be done more, or are days of just walking and rest recommended. (Im an athlete with bulges at about a 4-7 pain level)
Hello from Romania! I did an MRI and the diagnoses are these: Posterior disc protrusion at the L5-S1 level, ACCENTUATED AT THE PRE- AND INTRA-FORAMINAL LEVEL ON THE LEFT SIDE, NARROWING THE CONJUGATION OPENING AND CAUSING RADICULAR CONFLICT WITH THE S1 ROOT EMERGING FROM THE BILATERAL DURAL SAC, MORE PROMINENT ON THE LEFT SIDE. In conclusion, it is noted: Posterior disc protrusions at the L2-L3, L3-L4, L4-L5, and L5-S1 levels.
I dit at the hospital, and the exercises were done in a cage: the first one involved lying on my back with one knee bent, while with the left leg, I pedaled a bicycle using a pulley and a 2 kg weight. The second exercise also used the pulley, with the same weight, but this time the right knee was bent, and the left leg was raised to the level of the right knee and then lowered. I felt better, but I don't know what exercises to do at home. Please help me!!! Thx !!!
I have a structured rehab program for lumbar spine Disc bulge injuries. You can find that at physiorehab.com
Dr. Keely, Thank you ever so much for sharing your expertise. I’ve been struggling finding answers to my questions here in California. I was prescribed the McKenzie extension for lumbar pain. It helped me heal. Does that mean pelvic curl/spinal articulation Pilates style would be contraindicated? Additionally, I have L4/L5 retrolisthesis, and shockingly osteoporosis, in one hip, osteopenia elsewhere what should my considerations be? I want to return to my Pilates life, I love deep forward folds, spinal articulation, twisting, back extension is my biggest challenge.
Can be tough sometimes. Extension is definitely your friend however the Pilates is super important. Would start off with no articulation and then when you feel better slowly reintroduce and monitor symptoms
@@physiorehab Thank you💛💛💛
I pulled my lower back 25 years ago bending forward, couldn't move for two days and it was OK in three days. No problems since with no treatment. My chiropractor (for unrelated neck issues) said it was probably a jammed facet joint.
Im on almsot 2 years cant bend and now cant even walk 5 weeks
I did hurt the side of my ribs but my that’s own fault.
I can feel the stretch though right really tight, but due to hemi pelvis where I use a shim in my right shoe.
Another great video! 👍
i also get pain in my testicle from my herniated disc. think these moves will help?
Have been advised spinal ext ex/core body ste ex kindly guide
Would standing cable rows with lighter weight be safe if you have a bulging disc? Thanks.
What stretches are good for protruded disc on thoracic spine
I got cramp in my rhs obliques(?) when i did knee drops to the rhs. Main pain is on my right hand side.
Hello Tim, Could you pls guide below asks - While doing 1st exercise as said towards left side I feel the stretch on the right hip (90 degree posture) is that how I should feel?
2. Which exercises I should be doing for left side down the knee numbness especially while standing for say 10 mins
Perhaps have a look at my full rehab program for all the advice: physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab
What stretches can you do if you have pain in the shin from sciatica?
I have constant pain in the shin and numbers in the big toe.
Been seeing the physio for a few weeks now but it feels like it's not improving at the moment.
I've had sciatica l5-s1 for the last 6 weeks.
Any help would be appreciated.
Thanks.
Perhaps have a look at my rehab program at physiorehab.com
I did the McKenzie extension just now and after a couple of sets, my lower back “popped” so loud and it was an instant relief. The pain isn’t gone upon standing but the exercise did seem to help.
All I can do right now is lay on my left & eight side and belly, there is absolutely no way I can lay on my back, just getting up from that position kill me. Arching my back is no-no as well that is max pain. Exercise 3 ok I will try that one.
Hi sir according to you that you have observed may i please know how long does disc bulge takes time to get pain free?
It’s variable, dependent on the person, degree of bulge, age, conditioning etc etc
I had an episode of L5 S1 disc herniation 10 years. Since then I've worked on my core strength that I dont have anymore back pain. The only thing is that I have cramps in my left calf at night and pins and needles on the outside of my foot. Any ideas what I can do? Will Mackenzie exercises help? I am totally flexible now with no pain.
Perhaps start with doing more Mckenzie extensions and nerve flossing each day and see how you improve
@emulychan what core exercises you have done?
Hey mate, I am pain free now from my disc bulge, do you think
I should continue to do McKenzie extensions as part of my recovery? Or just go about life being careful and let my body do the healing?
My L3, L4 AND L5 were compromised back in 2017, and although I don't experience pain nearly as much as I used to, there's still some bad days 😅
While I'm not a PT or physician, I find that doing McKenzie stretches every few days for a few minutes helps tremendously for me. I try and find different ways to stretch each day, even if only briefly!
Extensions are good for prevention and maintenance
You should get the McKenzie Treat your own back book and proceed with the recovery of function portion of the book.
As I get to point where I feel recovered, would I continue to do the same exercise?
Stretching every day, even if a little bit for a few minutes never hurts! I still do these and other stretches and positions every few days; L3/L4/L5 bulges from 2017 here :)
Hi friends i affected by l5 s1 disc bulge ..suffering since jan 2023 ..i have tried in many ways but no result ..finally i found a simple solution ..yesterday evening i tried this technique after that whole night i felt huge pain but morning i woke up with only 25% pain ..i can walk without leg pain...no need any excercise and medicine
Hi
On the first exercise my right glute is really painful, but it relieves the nerve pain. Should I persist?
I’m only over 45 degrees on a few pillows
I have S5 L1 disc bulge
Thanks
Head to physiorehab.com for more detailed rehab program for disc injuries
Is a bulge the same as L4 L5 Protrusion please.
The first one is impossible for me right now I can only go a few inches over to my pain full side, right foraminal disc bulge protrusion said no. I have that side lean you were referred to earlier big time and have great difficulty getting my leg straight standing or laying down.
Lumbar extension might make your condition worse.What you need to do instead is PRi approach. I have posted recently a video with exercise abouе right foraminal herniation decompression. That helped me and my patients. Check it out. It might help you as well.
@epicrifecyclist how are you now ?
Do NOT perform lumbar McKenzie extension exercises if you have spinal stenosis. It made my back pain and radiating pain down my foot worse. Lumbar extension decreases the size of the spinal canal which is already compromised. Lumbar extension exercises are contraindicated in patients with stenosis and make their condition worse.
Yep, and when you don’t have spinal stenosis like when you have a standard disc bulge in this video - then they are all good
@@physiorehabwhat if I only have mild spinal stenosis? I'm suffering from a disc bulge and done the McKenzie extensions and they seem to work to relieve the pain.
Don’t exercise based on diagnosis.. perform exercises based on symptomatic response.. spinal stenosis is very common yet many with this condition respond to McKenzie exercises. Perhaps best to consult an expert.
I have lumbar stenosis. Was headed for fusion surgery because of sciatica. A really good physio did s thorough exam and said he thought my symptoms were from a slightly bulging disc at L4 L5 and had me do the extensions for a week. Cured me and now anytime it flares up I do the extensions and it works. So that blanket statement is not accurate
JUST TRY, if you feel worse, just stop it and do smth else
I have ventral thecal sac identations at l4 l5 l5 s1 are at l3 l4 its tender to touch are these exercises safe?
Yep
I need celebrex
Are there mcKenzie exercises for facet syndrome? Extensions don't seem to be the best for my back. Thanks.
Try the Rotation ones and lots of core wprk
Lumbar extension might make your condition worse.What you need to do instead is PRi approach. I have posted numerous of videos with exercises that helped me and my patients. Check it out. It might help you as well.
@@alexanderpriologist9271 Thanks for the tip and I'll definitely check out your videos.
I have had 2 ops on my lower back, unfortunately no real exercise shown to me so I’ve done very little. Last op’ was 10 years ago. I’m suffering lots of pain now and would love to know which exercises would help the most. I sit 8 hours a day in work. Any advice ?
Perhaps follow my rehab program for this at physiorehab.com
My back hurts just watching this. I have a 9mm disc bulge and in constant pain😢
Perhaps take a look at our full rehab program for lumbar spine disc injury at physiorehab.com
Question are these stretch: exercise safe for someone w anteriolethesis? This has yet to be confirmed although they use the word feeling unstable
You need more core strengthening and spinal stability exercises
Do think planks good?
Planks are good for core strength
@@physiorehab and?
It doesn't help with bulges?
what did he say?
They say cobra stretches are the worst u can do if u hsve heirnated discs thdn i hear they're good for discs so which is if i have 3 heirnated diss and disc disease i wanna try thdm buy im not ginns risk it if it makes my pain worse
Who said those stretches are worst for discs?!
@@physiorehab I had doctors chiropractors and others tell me that I was told if u gonna do a cobra pose only go half way once u go all the way up it can make the pain worse.is this true or not? I done these in the last unfortunately no results
Hello dr.
My wife got 2-3 dark spots on skin at her lower back / lower spine . Sometimes it pains little bit..
she's 24
Please tell me what is it .. and what to do ?
Ok sorry that’s not really enough info to tell you what it is
@@physiorehab can i share you an image on instagram?
Not for me . I’ve got a herniated disc on both sides. Been to many places, but unfortunately no help.
Lumbar extension might make your condition worse.What you need to do instead is PRi approach. I have posted numerous of videos with exercises that helped me and my patients. Check it out. It might help you as well.
How many time a day is optimal for doing these exercises?
That cobra pose (back flexion) is one of the worse exercises you can do for your back if you have some degree of spinal stenosis.
Yep, it’s not for spinal stenosis. It’s for a Ordinary disc bulges. They are different. Plus i think you mean back extension not back flexion. Just making sure you have your anatomy right
I bent over, heard a crunch, and now I have severe back pain and an extreme lateral pelvic tilt. I did the mckenzie exercises and it made it feel much worse. Wtf?!
Perhaps get that assessed
Can a person Start lifting after disc bulge 😢
Yes if you have recovered and done all your appropriate rehab. For programs for disc bulges head to physiorehab.com
I dont think so. I did. It doesnt help
Should people who do not suffer from any of these conditions, be giving advice on how to fix the problem? I mean the way this guy is sitting just in the first 30 seconds, if I sat like that (AND IM 30!) my sciatica or bulge would flare up so bad. I understand there’s books out there and stuff but I feel like until you really know you just don’t know.
Ok, how do you do the second exercise without crushing your own balls? For real, I need advice
Mijn naam is Abdi ik woon nertherland help me ik heb erg bijn ik is breek aleen nederlans taal. Ik ben 62jaar out man.
I do have a slight bulge in my L4/L5 and suffer from sciatica. Can you give me some stretches or exercises to help relive sciatica pls
Didn’t I just do that with this video?
So cute: "Consult your Physio." Ummm... we can't even afford to die in American healthcare.
That Mckenzie press up made my back way worse
May need to see someone to get a diagnosis then if that’s not helping
@physiorehab I have read that it aggravates people's backs. Especially if they have arthritis. Also if your disk space has degenerated to 70% or something like that. Unless you have experienced back pain going for general physio is a gamble. The one treatment for everyone makes lots of people worse. Back pain is specific to each individual.
Chuck, if you want to help people just give them the exercise instead of looking to make ,onetime. There are a lot of free exercises on here. How sad