Free Back Pain Exercises Physical Therapy Library
DESK RELIEF Standing • Gentle Discs: L3-L4, L4-L5, L5-S1

Standing Lumbar Extension (McKenzie)

When standing, placing the hands on the lower back and performing repetitive extensions counteracts the flexed posture of sitting and driving. Highly recommended for desk workers every 60 minutes.

BIOMECHANICAL MOVEMENT DIAGRAM
Clinical back pain images demonstration - MCKENZIE EXTENSION
MCKENZIE EXTENSION
🎯 Disc Repositioning

Step-by-Step Execution

CLINICAL PROTOCOL
  1. 1 Stand upright with your feet shoulder-width apart and knees straight.
  2. 2 Place both palms on your lower back / sacrum area with fingers pointing downward.
  3. 3 Inhale and gently lean backward over your hands, using your palms as a fulcrum.
  4. 4 Hold the backward bend for 2 to 3 seconds, keeping your breath steady.
  5. 5 Return to an upright standing position. Perform 8 to 10 repetitions smoothly.
🎯

KEY FORM CUES

  • ✓ Keep your knees straight throughout the backward bend so the motion occurs at the lumbar spine.
  • ✓ Breathe normally and do not jerk into the extension.
⚠️

MISTAKES TO AVOID

  • ✗ Do not bend your knees or lean hips too far forward.
  • ✗ Stop immediately if you experience dizziness or sharp pinched nerve pain in the spine.
🛑

CONTRAINDICATIONS & WHEN TO AVOID

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Lumbar spinal stenosis
  • Spondylolisthesis
SCIENTIFIC FOUNDATIONS & CITATIONS

Clinical Biomechanics & Evidence

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
CLINICAL DOSAGE
Hold Duration 3 Seconds
Repetitions 10 repetitions
Prescription Sets Hourly micro-break
Difficulty Gentle
Position Standing
TARGET MUSCLES
Anterior Longitudinal Ligament Psoas Major
STABILIZER MUSCLES
Erector Spinae Gluteals