My Top 3 McKenzie Exercise for Lumbar Disc Bulges | Tim Keeley | Physio REHAB

Recent questions

• How can I relieve lower back pain?

  By performing specific exercises for disc bulge or herniation in the lumbar spine, you can alleviate lower back pain. One exercise involves lumbar rotation, where you start on your back, move your feet towards the painful side, and slowly let your legs go to that side. Holding this position for 1-2 minutes can help reduce pressure on the bulging disc. If there is too much spasm preventing full rotation, you can use a pillow for support. Another exercise is the McKenzie extension, which is beneficial for posterior disc bulge. This exercise helps with extension and pain relief by starting lying on your front, propping yourself up on your elbows, and doing 10 reps for 3 sets, as tolerated.

• What is the first exercise for disc pain on one side?

  The first exercise for disc pain on one side involves lumbar rotation. To perform this exercise, start by lying on your back and move your feet towards the painful side. Slowly let your legs go to that side and hold the position for 1-2 minutes. This exercise aims to reduce pressure on the bulging disc and provide relief from lower back pain on one side. If you experience too much spasm preventing full rotation, using a pillow for support can be helpful.

• How can I address a posterior disc bulge?

  To address a posterior disc bulge, you can perform the McKenzie extension exercise. This exercise is beneficial for extension and pain relief in cases of posterior disc bulge. Start by lying on your front, propping yourself up on your elbows, and doing 10 reps for 3 sets, as tolerated. The McKenzie extension exercise can help strengthen the muscles in your back, improve extension, and alleviate pain associated with a posterior disc bulge.

• What exercise can help with shifting pain in the lumbar spine?

  The McKenzie side glide against the wall exercise can help with shifting pain in the lumbar spine. To perform this exercise, stand with the opposite shoulder against the wall and slowly guide your hip towards the wall. Do 10 reps of this exercise and adjust based on your pain response. The McKenzie side glide against the wall exercise is beneficial for addressing shifting pain in the lumbar spine and can help improve mobility and stability in the affected area.

• How can I progress to strengthening exercises for lower back stability?

  To progress to strengthening exercises for lower back stability, it is important to first perform exercises that target disc bulge or herniation in the lumbar spine. Once you have completed exercises such as lumbar rotation, McKenzie extension, and McKenzie side glide against the wall, you can test shifts and improvements in your pain. Based on your progress, you can gradually incorporate strengthening exercises to improve stability in your lower back. Strengthening exercises can help support the spine, reduce the risk of future injuries, and promote overall back health.