The McKenzie Method focuses on identifying specific movements and positions that either worsen or improves 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 your directional preference is extension and you have a posterior (backwards protruding) disc bulge in the lower back that is putting pressure on the nerves going to your legs, then McKensie press ups may benefit you. It is believed that in some cases extension exercises can create a negative pressure within the disc, promoting the reabsorption of disc material and reducing the size of the bulge, which may help alleviate symptoms and relieve pressure on the nerves close to the bulging disc.
To perform McKenzie Press-ups:
- Lie on your stomach with your hands placed under your shoulders.
- Push up through your hands, raising your upper body while keeping your pelvis in contact with the surface.
- Hold this position for a few seconds and repeat 10-15 times, gradually increasing the range of motion.
When it comes to scaling options, it’s important to listen to your body. If the exercise increases pain or discomfort, reduce the range of motion or intensity until you reach a tolerable level. Avoid pushing through severe pain. As your symptoms improve, gradually increase the number of repetitions and range of motion, allowing you to perform the exercises with less pain.