Improve Lower Back Pain | McKenzie Extensions

Mckenzie Extensions

Written by Mitch Starkman

November 15, 2017

How to Complete Mckenzie Extensions

One of the Best Lower Back Stretchs

Because most of us sit in front of a computer or slouched on the couch most of the day, our lower backs conform into a flexed position – meaning it doesn’t get ANY extension. As a consequence of maintaining one position for TOO LONG, you can get low back pain – which we all know is NOT fun. This exercise is a great drill to off load pressure from your lower spine and allows it to move in a non-threatening position. McKenzie Extensions can be a great first line of defense in flexion based back pain. This is exactly how to perform Mckenzie Extensions. 

Lay on your stomach with your hands under your shoulders. Relax your back, push up from your hands to extend your lower back to your comfortable limit and use your arms to extend the rest of your body.


Complete 10 reps, and repeat 3-4 times throughout the day!

Here are some other articles that may interest you

The Best Foam Rollers – Which Foam Roller Should You Buy?

OFFICE LIFEWhich Foam Roller Should You Buy?  If you’re reading this, you already know that a foam roller is an essential part of every human beings toolbox. In our modern world now, more than ever foam rollers have become a necessity. They’re an amazing tool to...

How To Fix Headaches From Too Much Computer Work

OFFICE LIFEFix Headaches From Desk Work, from your desk!Headaches are serious business. In fact, headaches are one of the most common complaints of desk workers, second only to lower back pain! Now, sometimes those headaches can be due to stress, your coworker getting...

Proper Standing Posture for Standing Desks

OFFICE LIFEProper Standing PostureHave you ever wondered what proper standing posture is? Or, what the best way to stand really is? Of course you have, because so many of us complain of lower back and neck pain after standing for a long time. Learning proper standing...

Laptops have become the new normal!

Most of us come into contact with a laptop at some point during our day. For some, that's at work, for others it's at home - but for everyone, it can be a big problem leading to aches and pains. 

That's why we've created this free resource for you. This is a super easy and efficient guide to setting up your perfect laptop workstation in no time!

Just opt-in here and we will send you your free copy! 


Hope it helps!

Get Your FREE copy of the
5 Step Laptop Set-Up Guide

Let's Work Together

Desk Jockey Physio

We can't wait to help you achieve your goals. 

© 2023 Desk Jockey Physio


You May Also Like…

How To Complete a Glute Bridge

How To Complete a Glute Bridge

It's all in the hips  Our core is central to all our movements, but we tend to get stuck doing the same exercises that...