EXERCISE 01

This technique involves extending the lower back, which can help alleviate pressure on the sciatic nerve if the pain is related to disc issues. The gradual increase in back extension helps in centralizing the pain (moving it from the leg to the back), which is a positive sign of relief.

1. Mackenzie Position:

a) Begin in a prone position.

b) Start with press-ups: hands under the shoulders, lifting the upper body while keeping the pelvis on the floor.

c) Begin with micro press-ups to see how your back responds.

2. Progression:

a) Gradually increase the arch in your back while keeping the pelvis on the floor.

b) Over time, increase the height of the press-up as tolerated.

3. Monitoring Pain:

a) Begin in a prone position.

b) Start with press-ups: hands under the shoulders, lifting the upper body while keeping the pelvis on the floor.

c) Begin with micro press-ups to see how your back responds.