The prone lumbar extension, part of the McKenzie Method, is a spinal mobility exercise commonly used to manage lower back pain and disc-related symptoms. Performed lying face-down, it encourages lumbar extension, centralisation of pain, and decompression of spinal structures. This movement is especially helpful for those experiencing sciatica or flexion-intolerant back pain.
- Begin by lying on your stomach, placing your hands under your shoulders.
- Breathe in and on the breathe out, gently press through the palm of hands.
- Begin to lift your chest off the mat while straightening your arms.
- Make sure to keep your hips firmly pressed into the floor and keep your buttocks relaxed.
- Start by going nice and slowly into the movement, only going to the limit of your available movement.
- Do not push into pain.
- Lower your chest slowly and return to the starting position.
- Repeat as instructed by your physiotherapist.