The McKenzie protocol is a well-known method for managing lumbar disc issues, particularly in the early stages of a disc bulge. It focuses on identifying specific movements and positions that either worsen or improve your symptoms.
Your “directional preference” refers to the direction of movement that provides the most relief or moves the pain closer to the spine. If the protocol is effective for you, it will cause “centralization”—meaning pain that was previously radiating down your leg moves closer to the lower back.
For example, if your referred pain originally extended down to your ankle but, after doing an exercise, it only reaches the back of your thigh, this is an excellent sign that the exercise is beneficial.
The McKenzie method is particularly effective for L4 or L5 disc bulges, helping patients regain mobility and reduce discomfort.
McKenzie Exercise Guide
1. Prone Lying
- Lie flat on your stomach with your arms at your sides.
- This position allows your lower back to settle into a neutral position.
2. Prone on Elbows
- Prop yourself up onto your elbows, keeping your hips on the floor.
- Hold this position for a few seconds, then relax.
- Repeat several times.
3. Press-Ups (Prone Extensions)
- If comfortable, push up with your hands, straightening your arms while keeping your hips on the floor.
- Avoid excessive strain—only go as far as you can without increasing pain.
- Perform 10 repetitions, resting briefly between each.
Modification for Unilateral Pain
If your pain is primarily on one side (e.g., running down your right leg), you can adjust your position:
- Shift your legs and pelvis slightly toward the symptomatic side before performing the exercise.
- This may help to target the disc bulge more effectively.
How Often Should You Do These Exercises?
- Perform these exercises 3 to 15 times daily.
- Only continue if symptoms improve or remain the same—stop if pain worsens or spreads further down the leg.
Scaling the Exercises Based on Your Symptoms
It’s important to listen to your body and adjust the exercises as needed:
- If the exercise increases pain, reduce the range of motion or intensity until it’s tolerable.
- If symptoms improve, gradually increase repetitions and range of motion over time.
- Never push through severe pain—this could worsen the disc irritation.
Over all the McKenzie Method is a powerful tool for managing lumbar disc bulges, especially when applied correctly. If you experience consistent centralization of pain, you’re likely on the right track. However, if your pain worsens or fails to improve, it’s best to seek guidance from a professional.
If you’re unsure whether these exercises are right for you, or if you need personalized guidance, feel free to reach out to WholeBodyChiro for support.