Ease Sciatica Pain with the McKenzie Extension Exercise (for Disc Herniation) ‼
Sciatica, that nagging pain radiating down your leg, can be a real drag. If it's caused by a disc herniation, you're likely looking for relief. One exercise that often gets recommended is the McKenzie Extension. This post will explore what it is, how it might help, and how to do it correctly.
🧐 What is a Disc Herniation and Why Does it Cause Sciatica?
Your spine is made up of vertebrae with discs in between them. These discs act as cushions. A disc herniation (sometimes called a slipped or ruptured disc) occurs when the gel-like center of the disc pushes through a tear in the outer layer. This herniated disc can press on nerves in your spinal canal, including the sciatic nerve, leading to pain that radiates down your back and leg – this is sciatica.
🤔 How Can the McKenzie Extension Help?
The McKenzie Method, developed by New Zealand physiotherapist Robin McKenzie, emphasizes extension (bending backward) of the spine. The theory is that this movement can help centralize the disc herniation, reducing pressure on the nerves. It may also help improve spinal mobility and reduce pain.
😏 Performing the McKenzie Extension Exercise:
1. Stand about 2 feet from a wall.
2. Place your forearms on the wall.
3. Then lean your hips towards the wall and lean back with your back.
4. Hold for 1 second, then repeat.
5. Repeat 10x every 1-2 hours.
Consistency is key with Mckenzie! But it is often most effective when combined with other treatments such as chiropractic adjustments, dry needling, scraping, cupping, and other lifestyle modifications. Give us a call today at 615-900-5187 if you suffer with sciatica or disc herniations.
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