MCKENZIE BACK PROGRAM
lower back strengthening exercises at home
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EXERCISES
Perform the four exercises below in a stepwise progression. Progress to the next
exercise only when the pain from the previous exercise
decreases. If symptoms
intensify (increased pain, numbness or tingling) in either or both legs, discontinue the
exercise. If symptoms diminish in the legs, continue
as instructed even if
accompanied by a temporary increase in low back pain.
with arms under your shoulders or down at
your side.
Head facing down or turned to one side.
Take deep breath and relax.
Hold 5 min.
Frequency: 1-2 times per day
SStteepp 33:: PPrroonnee oonn eellbboowws
Lay on stomach, place your elbows under your shoulders so
you are re
sting on your forearms.
Take deep breath and relax.
Hold 30 sec, repeat 10 times.
