My Top 3 McKenzie Exercise for Lumbar Disc Bulges | Tim Keeley | Physio REHAB

That last exercise gave me alot of relief .Thank you , it's been a very painful last week .

I bent over, heard a crunch, and now I have severe back pain and an extreme lateral pelvic tilt. I did the mckenzie exercises and it made it feel much worse. Wtf?!

I have ventral thecal sac identations at l4 l5 l5 s1 are at l3 l4 its tender to touch are these exercises safe?

Hello from Romania! I did an MRI and the diagnoses are these: Posterior disc protrusion at the L5-S1 level, ACCENTUATED AT THE PRE- AND INTRA-FORAMINAL LEVEL ON THE LEFT SIDE, NARROWING THE CONJUGATION OPENING AND CAUSING RADICULAR CONFLICT WITH THE S1 ROOT EMERGING FROM THE BILATERAL DURAL SAC, MORE PROMINENT ON THE LEFT SIDE. In conclusion, it is noted: Posterior disc protrusions at the L2-L3, L3-L4, L4-L5, and L5-S1 levels.
I dit at the hospital, and the exercises were done in a cage: the first one involved lying on my back with one knee bent, while with the left leg, I pedaled a bicycle using a pulley and a 2 kg weight. The second exercise also used the pulley, with the same weight, but this time the right knee was bent, and the left leg was raised to the level of the right knee and then lowered. I felt better, but I don't know what exercises to do at home. Please help me!!! Thx !!!

All I can do right now is lay on my left & eight side and belly, there is absolutely no way I can lay on my back, just getting up from that position kill me. Arching my back is no-no as well that is max pain. Exercise 3 ok I will try that one.

I did the McKenzie extension just now and after a couple of sets, my lower back “popped” so loud and it was an instant relief. The pain isn’t gone upon standing but the exercise did seem to help.

They say cobra stretches are the worst u can do if u hsve heirnated discs thdn i hear they're good for discs so which is if i have 3 heirnated diss and disc disease i wanna try thdm buy im not ginns risk it if it makes my pain worse

waste of 12 minutes

Hello, and Happy Holidays, this is the Friday before Christmas, 2023.

I have a couple of questions regarding these movements. First, this video is for a Lumbar disc bulge, and I am wondering if the same movement can (or should) be done for the Thoracic spine. I was just told this week by my Orthopedic doctor that I have a disc herniation at T12-L1. Everything I've read so far states this is considered the Thoracic, even though it is at the top of the Lumbar area.

Second question, if these movements are more for the Lumbar, are there specific movements for the Thoracic spine?

Thank you for the video. I will search through the others to see what I can find about the Thoracic.

Would standing cable rows with lighter weight be safe if you have a bulging disc? Thanks.

Should people who do not suffer from any of these conditions, be giving advice on how to fix the problem? I mean the way this guy is sitting just in the first 30 seconds, if I sat like that (AND IM 30!) my sciatica or bulge would flare up so bad. I understand there’s books out there and stuff but I feel like until you really know you just don’t know.

Thanks for the info. Do you recommend daily rehab for an l4/l5 l5/s1 disk bulge if tolerable? Considering it seems most docs prescribe just 3x a week in their office, should it be done more, or are days of just walking and rest recommended. (Im an athlete with bulges at about a 4-7 pain level)

Great video. Much appreciated!

Hi friends i affected by l5 s1 disc bulge ..suffering since jan 2023 ..i have tried in many ways but no result ..finally i found a simple solution ..yesterday evening i tried this technique after that whole night i felt huge pain but morning i woke up with only 25% pain ..i can walk without leg pain...no need any excercise and medicine

That Mckenzie press up made my back way worse

So cute: "Consult your Physio." Ummm... we can't even afford to die in American healthcare.

Love these excercises. Explained so well. Thanks for taking the time to put it up

Hey mate, I am pain free now from my disc bulge, do you think
I should continue to do McKenzie extensions as part of my recovery? Or just go about life being careful and let my body do the healing?

Do NOT perform lumbar McKenzie extension exercises if you have spinal stenosis. It made my back pain and radiating pain down my foot worse. Lumbar extension decreases the size of the spinal canal which is already compromised. Lumbar extension exercises are contraindicated in patients with stenosis and make their condition worse.

Such a good teacher.

what did he say?

Thank you

I had an episode of L5 S1 disc herniation 10 years. Since then I've worked on my core strength that I dont have anymore back pain. The only thing is that I have cramps in my left calf at night and pins and needles on the outside of my foot. Any ideas what I can do? Will Mackenzie exercises help? I am totally flexible now with no pain.

Can a person Start lifting after disc bulge 😢

Have been advised spinal ext ex/core body ste ex kindly guide

As I get to point where I feel recovered, would I continue to do the same exercise?

My sense is McKenzie exercise builds stability 🙏thank you for this video

Question are these stretch: exercise safe for someone w anteriolethesis? This has yet to be confirmed although they use the word feeling unstable

Hi
On the first exercise my right glute is really painful, but it relieves the nerve pain. Should I persist?
I’m only over 45 degrees on a few pillows
I have S5 L1 disc bulge
Thanks

Thankyou so much ❤ from India!!!!

Nice video and exercises. You nailed the problem.

Thanks a million! Brilliant exercises and a fantastic trainer! 👍👍👍

This was magic. I had an bulged disc incident a week ago and and am just able to to these exercises now. There’s a 2 week wait list for Physio so this has been incredible in reducing the pain. I could barely walk before this. Thank you

I pulled my lower back 25 years ago bending forward, couldn't move for two days and it was OK in three days. No problems since with no treatment. My chiropractor (for unrelated neck issues) said it was probably a jammed facet joint.

I do have a slight bulge in my L4/L5 and suffer from sciatica. Can you give me some stretches or exercises to help relive sciatica pls

I have had 2 ops on my lower back, unfortunately no real exercise shown to me so I’ve done very little. Last op’ was 10 years ago. I’m suffering lots of pain now and would love to know which exercises would help the most. I sit 8 hours a day in work. Any advice ?

You are amazing

What stretches can you do if you have pain in the shin from sciatica?
I have constant pain in the shin and numbers in the big toe.
Been seeing the physio for a few weeks now but it feels like it's not improving at the moment.
I've had sciatica l5-s1 for the last 6 weeks.
Any help would be appreciated.
Thanks.

Ok, how do you do the second exercise without crushing your own balls? For real, I need advice

The first one is impossible for me right now I can only go a few inches over to my pain full side, right foraminal disc bulge protrusion said no. I have that side lean you were referred to earlier big time and have great difficulty getting my leg straight standing or laying down.

Are there mcKenzie exercises for facet syndrome? Extensions don't seem to be the best for my back. Thanks.

Hi sir according to you that you have observed may i please know how long does disc bulge takes time to get pain free?

Hello Tim, Could you pls guide below asks - While doing 1st exercise as said towards left side I feel the stretch on the right hip (90 degree posture) is that how I should feel?
2. Which exercises I should be doing for left side down the knee numbness especially while standing for say 10 mins

Hello dr.
My wife got 2-3 dark spots on skin at her lower back / lower spine . Sometimes it pains little bit..
she's 24
Please tell me what is it .. and what to do ?

I did hurt the side of my ribs but my that’s own fault.
I can feel the stretch though right really tight, but due to hemi pelvis where I use a shim in my right shoe.
Another great video! 👍

Do think planks good?

Good sir you are a LEGEND! Thank you for all you do for us 🙏
Doing this stretches as we speak.

Not for me . I’ve got a herniated disc on both sides. Been to many places, but unfortunately no help.

been working at home and sitting a lot since the pandemic, really messed up my lower back, thanks so much for these videos, they really helped a lot!

Dr. Keely, Thank you ever so much for sharing your expertise. I’ve been struggling finding answers to my questions here in California. I was prescribed the McKenzie extension for lumbar pain. It helped me heal. Does that mean pelvic curl/spinal articulation Pilates style would be contraindicated? Additionally, I have L4/L5 retrolisthesis, and shockingly osteoporosis, in one hip, osteopenia elsewhere what should my considerations be? I want to return to my Pilates life, I love deep forward folds, spinal articulation, twisting, back extension is my biggest challenge.