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1. Prone lying. Lie on your stomach with arms along your sides and head
turned to one side. Maintain this position for 5 to 10 minutes/hour.
2. Prone lying on elbows. Lie on your stomach with your weight on your
elbows and forearms and your hips touching the floor or mat. Relax your
lower back. Remain in this position 5 to 10 minutes/hour. If this causes pain,
3. Prone press-ups. Lie on your stomach with palms near your shoulders, as if to
do a standard push-up. Slowly push your shoulders up, keeping your hips on the
surface and letting your back and stomach sag. Slowly lower your
shoulders. Repeat 10 times.
5. Standing extension. While standing, place your hands in the small of your back and lean
backward. Hold for 20 seconds and repeat. Use this exercise after normal activities during
the day that place your back in a flexed position: lifting, forward bending, sitting, etc.
What Does Recent Research Suggest About William Flexion or
Adams, et al. found that "extension can reduce stresses in the posterior
annulus of those discs that are most protected by the neural arch. This
protection may be related to disc height loss, to the morphology of the
neural arch, or both....
One of the most important tests of a therapy's efficacy is how it affects back
problems over the long term. McKenzie proponents have argued that their
protocol reduces recurrences of back pain and decreases utilization of
services. This study showed evidence that McKenzie back exercises do not
reduce low back pain recurrence.
"This casts doubt on the ability of the self-care-oriented McKenzie (back
exercises) to reduce the utilization of services," suggest the
researchers. "There was no evidence that the higher initial costs of the
physical treatments were offset by later savings," they add (Cherkin 1998).
Two studies have shown that lower back stiffness may only be a symptom
of lower back pain and not the cause of it. (Johannsen 1995, Mellin
1985) Johannsen, et al. conclude that "...increased spinal mobility does not
necessarily lead to LBP (low back pain) improvement, and mobilizing
exercises alone cannot be recommended to LBP patients (Johannsen 1995).
Is there another explanation for symptom relief resulting from
McKenzie? What about tight iliopsoas muscles? Isn't it more likely that the
effectiveness of McKenzie extension exercises is associated with the
elongation of the iliopsoas muscles secondary to the stretch positions. The
truth is that there is no reproducible data that shows that the exercise effect
has anything to do with the nucleus pulposis "moving"... (Jorgensson 1993, Ingber
1989).
References
Adams MA, May S, Freeman BJ, Morrison HP, Dolan P. Effects of backward bending on lumbar
intervertebral discs. Relevance to physical therapy treatments for low back pain. Spine 2000 Feb
15;25(4):431-7.
Blackburn SE, Portney LG. Electromyographic activity of back musculature during Williams' flexion
exercises. Phys Ther 1981;61:878-885.
Fiebert I, Keller CD. Are "passive" extension exercises really passive? J Orthop Sports Phys Ther
1994 Feb;19(2):111-6.
Harvey J, Tanner S. Low back pain in young athletes: a practical approach. Sports Med 1991;12:394-
406.
Ingber R. Iliopsoas myofascial dysfunction: A treatable cause of "failed" low back syndrome. Arch
Phys Med Rehab (70): 382-386 (1989).
Johannsen F, et al. Exercises for chronic low back pain: A clinical trial. J Ortop Sports Phys Ther.
1995;22:52-59.
Jorgensson A. The iliopsoas muscle and the lumbar spine. Australian Physiotherapy 39(2): 125-132
(1993).
McGill SM. Low back exercises: evidence for improving exercise regimens. Phys Ther. 1998;78:754-765.
Mellin G: Physical therapy for chronic low back pain: Correlations between spinal mobility and
treatment outcome. Scand J Rehabil Med 1985;17:163-166.
Nachemson AL. the influence of spinal movements on the lumbar intradiscal pressure and on the
tensile stresses in the annulus fibrosus. Acta Orthop Scand 1963;33:183-207.
Ponte DJ, Jensen GJ, Kent BE. A preliminary report on the use of the McKenzie protocol versus
Williams protocol in the treatment of low back pain. J Orthop Sports Phys Ther 1984;6:130-9.
Williams PC: Lesions of the lumbosacral spine: chronic traumatic (postural) destruction of the
intervertebral disc, J Bone Joint Surg 1937;29: 690-703.
Williams PC: The Lumbosacral Spine. New York, NY, McGraw-Hill Book Co, 1965, pp 80-98.