Mckenzie Teqniquehttp://www.youtube.com/watch?v=r4m-agCxvJY
Lie on your stomach face down,place your hands bent at the
elbows beneath your shoulders,slowly straighten your elbows,
pushing up your torso as far as the pain allows,keep your pelvis,
hips and the back of your thighs relaxed and allow your back to
sag ,hold for 5 to 10 seconds ,lower yourself down and try again
until you can fully stretch your arms,repeat 5 to 10 times each
session.
McKenzie Method is based on the idea of trying to "Localize" the pain.
The Arching and the back extension is meant to strengthen the muscles'
relieve the pressure on the pain area,in time the pain should gradually
leave the effected leg,the buttock and finally from the Disc area.
(this exercise is not suitable for Stenosis,as extending the spine may
increase the pain.) Home