Therapeutic exercise
Prone Press-Up (McKenzie Extension)
A core movement of the McKenzie method for discogenic lumbar radiculopathy. Promotes centralization of pain by reducing pressure on the nerve root.
How to perform
- Starting position. Lie face-down with your elbows under your shoulders.
- Step 2. Hold this sphinx position for 2–3 minutes, breathing deeply.
- Step 3. Progress by straightening your elbows and lifting your trunk, keeping your hips on the floor.
- Return. Return slowly to the floor between repetitions.
When not to perform
- Pain that radiates more distally with the movement
- Unstable spondylolisthesis
- Suspected cauda equina syndrome
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Double Knee-to-Chest
Bilateral variation of the knee-to-chest stretch, applying global lumbar spine flexion. More intense than the unilateral version, it is indicated in spinal stenosis and flexion-preference low back pain — opens the facet joints and relieves pressure on the neural roots.
Cat-Cow
Segmental mobilization of the spine in flexion and extension. Improves vertebral mobility, helps lubricate the facet joints, and relieves the stiffness typical of prolonged static postures.
Supine Hamstring Stretch
Stretches the hamstrings without lumbar overload. A key exercise for chronic low back pain — shortened hamstrings increase pelvic flexion and disc loading.