Morning stretching routine of four simple moves aided in reducing back tension in less than five minutes daily within a week.
In recent months, I've been carrying a nagging tension in my lower back, a result of aggravating the muscles earlier this year. However, I've found some relief through a series of exercises known as the McKenzie Method.
Developed by Robin McKenzie over 40 years ago, this method is a protocol in physical therapy that involves seven exercises designed to encourage extension and flexion of the spine. The routine should be performed in sequence, and I've found joy from focusing on four of the moves in particular.
The exercises begin with lying on the front (prone position) and propping oneself up onto the elbows in a move similar to the cobra pose in yoga. From there, I rise up onto my hands to increase the backbend while keeping my hips grounded. This move targets the extensor muscles of the lower back, helping to alleviate discomfort.
Another exercise involves standing tall and performing 5-10 slow forward folds, increasing range with each repetition. I also perform a flexion exercise by rolling onto my back, hugging my knees into my chest to flex the lower back. It's essential to allow my lower back, glutes, and legs to completely relax during these exercises.
Before starting any new exercise routine, it's crucial to consult a doctor or physician, especially when nursing a tight lower back. Prolonged muscle guarding can cause longer-term weakness and pain, so it's important to ensure that these exercises are safe for my specific condition.
I was first introduced to the McKenzie Method by Dr. Haley Ray, a US chiropractor. While I'm still a work in progress with these exercises, I'm committed to persevering as I work to strengthen my posterior chain and core to reduce the risk of future damage.
After starting the McKenzie Method stretches, I feel a sensation of cool water radiating across the inflamed lower back area, a sign that the exercises are helping to alleviate the tension. These exercises can help reduce pain, promote healing, and reduce the risk of future injury, making them an invaluable addition to my daily routine.
