TLDR;
This video provides a comprehensive guide on how to treat lower back pain using the McKenzie Method. It covers safety precautions, understanding the lumbar spine, identifying common causes of back pain, and performing assessment and treatment exercises. The video also addresses troubleshooting when initial exercises don't provide relief and emphasizes the importance of restoring spinal flexion after pain reduction.
- Safety precautions for starting the program.
- Understanding the lumbar spine and common causes of back pain.
- Seven exercises for assessment and treatment.
- Troubleshooting modifications for non-responders.
- Restoring spinal flexion after pain reduction.
Introduction and Safety Precautions [0:08]
Dr. Chris introduces a six-part video based on the McKenzie Method to teach viewers how to treat their own back pain and potentially prevent future issues. Before starting the exercises, it's crucial to consider safety. Medical advice should be sought if you experience back and leg pain below the knee with numbness and tingling, have been in a major car accident, feel unwell with the onset of pain, have bladder problems, or have a history of cancer or tumors.
Understanding Your Lumbar Spine [1:05]
The lumbar spine consists of five vertebrae that provide a flexible connection between the upper and lower body. These vertebrae are susceptible to strain, similar to bending a finger back, which can lead to joint distortion and disc issues. This can cause localized lumbar spine pain or pain that radiates down the leg due to nerve compression.
Common Causes of Back Pain and Proper Posture [2:02]
Slouching and bending forward are identified as the two most common causes of back pain. To counteract this, the video demonstrates how to sit and stand properly. When sitting, use lumbar support to maintain the natural curve in your lower back, keeping your knees and hips at 90 degrees. When standing, lift your chest, pull your belly button in, and gently squeeze your glutes to maintain an upright posture against gravity.
Seven Exercises for Assessment and Treatment [3:09]
Dr. Chris demonstrates seven exercises to assess and treat lower back pain:
- Lying face down.
- Propping up on elbows.
- Press-ups (relaxing glutes and pressing up).
- Standing back extensions (hands on the lower back and extending backward).
- Flexion in lying (hugging knees to chest).
- Flexion in sitting (bringing chest between knees).
- Flexion in standing (hands on lap, bending forward).
Applying the Exercises: Assessment and Troubleshooting [5:06]
Before starting the exercises, assess your spine by performing flexion, extension, and side glide movements, noting any pain or discomfort. If flexion is painful, start by lying on your stomach for 3-4 minutes. If the pain doesn't worsen, progress to propping up on your elbows. If pain radiates down the leg, stop and modify the exercises. The goal is to centralize the pain, moving it from the leg back to the center of the spine. If these positions feel safe, move on to press-ups, performing 10 repetitions. After each exercise, recheck your spine to assess any changes in pain levels.
Modifications for Non-Responders [9:23]
If the press-ups and back bends worsen the pain or don't move the pain from the leg to the back, modifications are needed. For left-sided back pain, lie on your elbows and shift your hips away from the pain, then try the press-up. Another variation involves performing a side glide against the wall, moving your hips away from the pain. If these modifications help centralize the pain, continue with 10 repetitions five times a day.
Restoring Spinal Flexion [11:55]
After achieving pain-free extension for five to seven days, gradually restore flexion. Start by lying on your back and hugging your knees to your chest for five repetitions, three times a day, followed by 10 repetitions of standing extensions. If this feels good, progress to flexion in sitting, then flexion in standing, always following with standing extensions to ensure no pain returns.
Managing Acute Back Pain [14:05]
For acute bouts of low back pain, start the treatment exercises by lying on your stomach and methodically working through the video's recommendations. Use a straight-back chair with good support and avoid low, soft couches. Be cautious of sitting up in bed or taking baths, as these positions can stress the spine.