Unlock Lower Back Relief with This Essential Exercise

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Struggling with severe lower back pain that keeps you confined to your home in downtown Toronto? Wondering whether to seek medical help, call an ambulance, or try back exercises for lower back relief? As a chiropractor with extensive training in sports injury rehabilitation and lower back conditions, plus 18 years of experience, I’ve got a suggestion that might just be the lifeline you need.

The Power of McKenzie Extension Exercises For Lower Back Relief

Among the various exercises for lower back relief, I highly recommend McKenzie Extension Exercises. Developed by a physiotherapist, these exercises are designed to reposition a bulging disc, offering lower back relief from the discomfort it causes. Disc herniations, more common than many realize, range from mild disc bulges to severe disc sequestration.

Cervical Spine Pain Relief: 3 Effective Exercises

Disc Herniation:

Research indicates that disc herniations are surprisingly prevalent, affecting 15% of 15-year-olds and 30% of 30-year-olds, often without symptoms [1-5]. However, as these discs continue to bulge, pain becomes inevitable.

Ultimate Guide to Exercises for Lumbar Herniated Disc Relief 2

Finding Lower Back Relief Through McKenzie Extensions

Evidence supports that McKenzie Extension Exercises effectively reduce disc herniation pressure, providing significant lower back relief [7-10]. If starting these exercises, you might first lie prone before progressing to supporting yourself on your elbows, and eventually to the full McKenzie Extension position, as your pain permits.

My Strategy for Lower Back Relief

Trapped in my condo with excruciating lower back pain, my go-to solution would be McKenzie Extension Exercises. They’re a practical, non-invasive way to manage pain, based on my professional experience and the latest research.

Important Considerations

It’s crucial to seek help immediately if your lower back pain results from a fall or injury. And remember, while exercises offer lower back relief, they’re part of a broader approach to managing back pain that includes professional consultation.

Join the Conversation

Have thoughts or questions? Drop a comment below or connect with us on Facebook. As your downtown Toronto chiropractor, I’m here to address your concerns and guide you towards effective lower back relief.

Your journey to overcoming lower back pain starts with understanding your options and taking informed steps towards recovery. McKenzie Extension Exercises could be a key component of your path back to mobility and comfort.

Keep in mind if you fall and hurt your lower back you should call for help.

Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section.

References

1) Jensen MC, et al. “MRI imaging of the lumbar spine in people without back pain.” N Engl J Med – 1994; 331:369-373

2) Boden SD et al. “Abnormal magnetic resonance scans of the lumbar spine in asymptomatic subjects: A prospective investigation.” J Bone Joint Surg Am 1990; 72A:403-408

3) Weishaupt D et al. “MRI of the lumbar spine: Prevalence of intervertebral disc extrusion and sequestration, nerve root compression and plate abnormalities, and osteoarthritis of the facet joints in Asymptomatic Volunteers.” Radiology – 1998; 209:661-666

4) Boos N, et al. “1995 Volvo Award in clinical science: The diagnostic accuracy of MRI, work perception, and psychosocial factors in identifying symptomatic disc herniations.” Spine – 1995; 20:2613-2625

5) Powell MC, et al. “Prevalence of lumbar disc degeneration observed by magnetic resonance in symptomless women.” Lancer – 1986; 2:1366-7

6) Boos N, et al. “Natural history of individuals with asymptomatic disc abnormalities in MRI: Predictors of low back pain-related medical consultation and work incapacity.” Spine 2000; 25:1484

7)  Scannell*, J.P., McGill, S.M. (2009) Disc prolapse: Evidence of reversal with repeated extension. SPINE, 34(4): 344-350. (This is for a cervical spine)

8) Stuart McGill: Low Back Disorders-Evidence Based Prevention & Rehabilitation: 193-194

9)  Fact and Fiction of Disc Reduction: A Literature Review http://www.shelbournephysio.ca/images/uploads/79/discreduction.pdf

10)  Effects of backward bending on lumbar intervertebral discs. Relevance to physical therapy treatments for low back pain.Spine (Phila Pa 1976). 2000 Feb 15;25(4):431-7; discussion 438. http://www.ncbi.nlm.nih.gov/pubmed/10707387

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