Do You Have Disc Problems?

Lower back pain is one of the most common complaints people face, and it can be absolutely debilitating. If you’ve ever struggled to carry a bag of groceries, had trouble getting in and out of a chair, or even dreaded sitting for too long because of that familiar sharp pain, you’re not alone. Back pain, especially related to disc problems, can make everyday life feel like an uphill battle. But there’s good news: with the right exercises and treatment, you can find relief, and even prevent future issues from popping up! 

 

Today, we’re looking at a set of exercises that might just help — courtesy of the McKenzie Method, a well-respected approach to low back pain that could offer you some much-needed relief. 

Robin McKenzie was a renowned physical therapist from Auckland, New Zealand. His contributions to musculoskeletal treatment, particularly in addressing low back pain, made him an authority in the field. If you’ve ever heard of the McKenzie Method, or even tried it before, you’re benefiting from his decades of work in understanding and alleviating pain related to disc issues. 

 

The McKenzie Method primarily focuses on evaluating and treating people with low back pain caused by disc herniation, which is often referred to as a “slipped disc.” Although this term isn’t technically correct, it’s widely used because it’s easy to understand. What’s important here is that this approach is all about centralising your pain—bringing it back to the source (your back) rather than having it spread down your legs. This is a major goal, because when pain centralises, it’s often a sign that your condition is improving. 

Disc herniation, or any kind of disc-related issue, can cause severe pain that doesn’t just stay in your lower back. If you’ve had disc problems, you might have experienced pain that travels down your legs, maybe even reaching the base of your foot. This pain can be sharp, burning, or even feel like pins and needles. When the pain moves down your body like this, it’s called peripheralisation. The exercises we’re about to go over aim to reverse that—bringing the pain back up to the centre of your back, known as centralisation. The ultimate goal is, of course, to abolish the pain altogether! 

 

It’s important to note that these exercises aren’t designed to make your back muscles stronger. Instead, they focus specifically on targeting the discs and helping you regain movement. It’s also crucial to listen to your body as you go through these movements. The McKenzie Method is led by your symptoms, which means you shouldn’t push through pain or move to the next exercise until your symptoms show signs of centralising. 

 

If you’re ready to try these exercises, follow them in order and always keep an eye on how your symptoms respond. Remember: these movements are designed to reduce pain, not cause more of it so make sure you stop if there’s any discomfort. Here are the four key exercises from the McKenzie Method: 

 

This is the first and simplest position, and it’s a great way to start. 

 

 

This position is also excellent during severe pain episodes, acting as an emergency resting position. It’s a great first step to calm things down. 

 

Once your pain starts to reduce from lying face down, you can move on to this next stage. 

 

 

This position helps you gently move toward extension, which is key for improving your mobility and reducing disc-related pain. Only attempt this if lying face down has reduced your pain. 

 

Now it’s time to progress further. 

 

 

This movement can be powerful for pain relief, especially if your symptoms start to centralise (move back toward your lower back). 

 

This final exercise is ideal when you’re standing, particularly after sitting for a long time. 

 

 

This is a great preventive exercise, and it can be done throughout the day, especially if you’ve been sitting for extended periods. 

As Robin McKenzie wisely said: “For the rest of your life, whether or not you have back pain, good postural habits are essential to prevent the recurrence of your problems.” Posture plays a huge role in preventing disc-related issues, so make sure you’re sitting, standing, and moving in ways that support a healthy spine. 

 

The McKenzie Method can be a game-changer for those suffering from low back pain, especially if you stick to these exercises regularly. They’re designed to help your body heal itself by guiding your symptoms in the right direction. But, as always, listen to your body! If something doesn’t feel right, it’s better to stop and consult with a professional.