Everyone experiences back pain at least once in their lifetime. The key is how long the pain lasts. If you regularly exercise to strengthen the muscles around your lower back, such as the erector spinae, the pain will disappear quickly. However, if you lack exercise, not only is the incidence of back pain higher, but there is also a greater risk of worsening conditions like herniated discs.

 

This page introduces a simple exercise to strengthen the erector spinae muscles and prevent lumbar disc problems. The second exercise in the 'Back Strengthening Exercises' is the 'McKenzie Extension Exercise.' It was explained with the help of fitness instructor Kim Gyu-nam from Quat. Quat is an integrated health management platform that offers exercise programs such as Pilates, stretching, aerobic, and strength training.

The lumbar spine should maintain a 'C-shaped' curve. A normal lumbar spine is convex forward, forming a 'C' shape. Modern people find it difficult to maintain this shape. Sitting for long periods and looking at computer monitors naturally causes the lower back to curve into an inverted 'C' shape. The same applies when sitting on the floor or moving heavy objects. Prolonged maintenance of the inverted 'C' shape causes the intervertebral discs between the vertebrae to gradually shift backward. Intervertebral discs are elastic cartilage located between the vertebrae, helping with spinal movement and absorbing shocks. When the discs are pushed backward for a long time, they can herniate, leading to inflammation of the nerves—a condition known as 'herniated disc.' This condition is more commonly referred to as a 'lumbar disc herniation' in our country. When the disc ruptures and the nucleus pulposus inside leaks out, it can irritate the nerves and cause radiating pain down the leg.

 

◇McKenzie Extension Exercise, Strengthening Muscles to Shape the Waist The muscles that help the C-shaped lumbar vertebrae maintain their proper shape are crucial. Among them, the erector spinae muscles near the lumbar vertebrae play a vital role. Strengthening the erector spinae muscles can help restore the normal shape of the lumbar vertebrae and prevent herniated discs. It also aids in quick healing even if the intervertebral disc is damaged. The representative exercise to strengthen the erector spinae muscles is the McKenzie extension exercise. It corrects the shape of the lumbar vertebrae and relaxes and contracts the erector spinae muscles to strengthen them. However, if you have severe herniated discs, spondylolisthesis, or spinal stenosis, you should be cautious as symptoms may worsen.

 

 

◇Following the McKenzie Extension Exercise

 

▶Position = Lie face down and comfortably spread your legs about hip-width apart. Ensure the inside of your feet and the tips of your ankles touch the floor. Bend your elbows and place your hands at eye level. Rest your palms on the floor. Slightly lift your head off the ground and look diagonally forward. When viewed from the side, the line connecting your head to your hips should be straight. Lean back as if to distance your chest from the floor. Engage your core as if pushing the floor away and tighten your hips. Feel the tension along your spine from your waist to your back and hold for 2-3 seconds. Exhale. Inhale and return to the starting position. If you used your muscles well, you should feel a heavy, aching, or burning sensation across a broad area from your waist to your back.

▶Number of exercises and rest time = Perform 15 repetitions of leaning back and lowering the upper body as one set, for a total of 3 to 5 sets. Rest between sets should be brief, about 1 minute.

 

▶Adjusting intensity = The more you press the floor with your palm, the easier the movement becomes. If the movement is easy, keep your palms lightly touching the floor and lift your upper body using your waist, abdomen, and hips. To increase the intensity further, lower the position of your palms. The lower your palms are from your head toward your body, the more you can tilt your upper body forward.

 

▶Posture to be cautious of = Be careful not to tilt your neck backward. Keep your gaze directed straight ahead. Perform the movement without moving your neck. During the movement, maintain tension in your abdomen and hips as well. If the tension relaxes, excessive force may be applied only to the lower back muscles. When leaning the upper body backward, a moderate discomfort in the middle of the lower back is okay, but you should not experience pain pulling from the hips to the legs. If you feel sharp stabbing or tingling sensations in your lower back, you should lean back less. Then, slowly return to the starting position.

 

 

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When your back hurts, it really affects you from head to toe.

I think I'm sick.

I think my personality is also becoming more sensitive.

 

I think stretching is good, so I want to share it.