McKenzie Extension for Lower Back Pain
lumbar spine
The single most-used exercise for centralising lower back pain in desk workers. Extends the spine to reverse the flexion load of sitting.
4 min
Evidence-based routines curated by our physios. Watch each one right here, do it, feel better. If pain persists, book a home visit and we'll build a proper plan around you.
6 exercises · 2 categories
Jump to a focus area
01 · Rehab
Post-surgery and post-injury routines to rebuild movement safely, one controlled rep at a time.
lumbar spine
The single most-used exercise for centralising lower back pain in desk workers. Extends the spine to reverse the flexion load of sitting.
quadriceps
First-week-post-surgery essential. Reawakens the quad without loading the healing joint — the earlier you start, the faster you walk unaided.
postural control
Balance retraining is the single highest-yield intervention post-stroke. Tandem stance loads the vestibular system without needing equipment.
02 · Strengthening
Build the stabilisers and prime movers that protect your joints and keep pain from coming back.
gluteus maximus + hamstrings
Wakes up dormant glutes — the single biggest cause of runner's knee, hip pain, and lower back complaints in Bengaluru desk workers.
infraspinatus + teres minor
The gold-standard exercise for shoulder impingement. Strengthens the small stabilisers that prevent the humerus from riding up.
quadriceps + core
The most predictive test of independent living for older adults. Do this daily and your fall risk drops measurably in 4 weeks.