The goal of the McKenzie method for back-pain relief is to centralize the pain, or move it from the leg to the low back, since most people usually tolerate lower-back pain better than leg pain, according Dr. Ted. Dreisinger of Spine-Health. Once the pain is centralized, you can perform various exercises to move the spine and hip to alleviate discomfort. The press-up is one in a series of exercises in the McKenzie method.
McKenzie Press-Up
Step 1
Lie on the ground on your stomach with your legs together. Put your hands near your ears on the ground.
Step 2
Exhale slowly and prop your body up on your forearms and elbows. Keep your forearms parallel to each other. Hold this position for five to six deep breaths.
Step 3
Press your hands against the ground with your arms fully extended. Tighten your buttocks and hold this stretch in your abdomen for five to six deep breaths.
Step 4
Lower your body to the starting position. Perform this exercise two more times.
References
- Spine-Health; Pain Relief from McKenzie Treatment; Ted Dreisinger, Ph.D.
- "Movement"; Gray Cook; 2010
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