How To Treat Bunions
March 29, 2013 – 12:00 am | No Comment
A bunion is a deformity that is mainly made up of a lateral deviation of the great toe which enlarges due to a tissue or a bone. It is a serious foot problem. These are formed within the foot and not on the surface of the foot. An arthritic condition and  a result of bone degeneration it is found as  a lump on the outside portion of the big toe. Bunions are seen near the joint of the toe and sometimes  [...]

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Mckenzie Exercises to Strengthen Back & Relieve Pain

Submitted by on January 25, 2011 – 5:59 amNo Comment

Mckenzie exercises are basically back exercises christened after N. Zealand physiotherapist who discovered that spinal extension via exercise can allay pains arising from conciliated disc gap. In theory, extending exercise forms might even aid in reducing herniated disc & allaying strain on nerve tip.

Mckenzie exercises are wide-ranging, several of which are performed while stood up whereas other ones are done in supine position. These low as well as upper back exercise forms utilize core-muscle contractions & generally, arm movements for stabilizing the trunk & extending the spinal area.

People who ail from leg pains because of herniated disc would find relief by spinal extension with McKenzie exercises which assist in reducing leg pains by centralizing pains. Among majority of the patients, back pains are generally more bearable as compared to leg pains & in case a person is capable of centralizing pains then he/she might be capable of continuing with non-operative therapy (like exercises) & evade surgery.

During periods of severe pain, Mckenzie exercises must be done in 1-2 hourly time intervals. For maximum efficacy, a patient must not flex the spine (bend forwards) when doing the exercises since it can undercut the fortifying motion.

Mckenzie exercises might even be beneficial for people that have back pains because of degenerative disc disease.

Outlined herewith are simple to follow Mckenzie exercises.


  • Lying flat on the ground over the tummy with arm placement to the sides of the body.
  • Head is to be placed by one’s side.
  • Staying in the pose while doing deep breathing & then relaxing totally for 4-5 minutes.
  • One must be consciously making efforts for removing any strain from the low back muscles.
  • An exercise deployed largely for treating severe back pains which are transitory & among the foremost first-aid moves.
  • It has to be performed at the commencement of all exercise sessions that is to be interspersed in an even manner for 6-8 times all through the day or done is 2-hourly time intervals.
  • Moreover, one must be lying faced-down on all occasions one rests.
  • While severe pains are felt, people must avoid being seated, for the initial couple of days.

Extended Faced-down

  • Stay faced-down with elbows placement underneath the shoulder areas so that one leans on the forearm areas.
  • Start off by during deep breathing which allows low back muscles in totally relaxing.
  • Moreover one must be staying in this posture for around 5 minutes. One must consciously be trying to expel any tensions from the low back muscles since otherwise any distortions existent in the joint could not be eliminated.
  • This exercise too is among the foremost ones to be done at the onset of all exercise sessions & among the various first-aid exercise forms.

Supine Extensions

  • Lying faced-down, placing elbows underneath the shoulder areas in the push-up posture. One is now set for starting this exercise.
  • Straightening elbows & pushing the torso upwards to as much extent as the pain is permitting. It is vital that one totally relaxes the pelvic, hip & leg regions as one does this.
  • The pelvic, leg & hip regions must hang loose & allowing the back to slump. This posture is to be held for 1-2 seconds and then lowering oneself into beginning pose. Every instant, one repeats this motion cycle one should attempt at hoisting the torso to greater heights so that eventually maximum back extension is attainable with arms straightened as much as doable.
  • No sooner has arm straightening occurred, bear in mind that the slump must be held for 1-2 seconds since it is a vital section of the exercise. The slump pose could be held for more than 1-2 seconds in case one senses pain reduction or centralization is felt.
  • An exercise deployed for treating lower back rigidity & preventing lower back pains relapsing after full recovery has occurred.
  • 10 reps of this exercise are to be done during all sessions interspersed in an even manner 6-8 times all through the day.

Stood-up Extensions

  • Standing erect with feet placement somewhat apart.
  • Hands placed in the small-of-the-back with finger placements backward & thumb to point forward.
  • Bending trunk backward at the waistline as much as possible deploying the hands alike a hinge. It is crucial that one keeps knees straightened as one does this pose which is to be held for 1-2 seconds and then returning to the beginning pose. On every instant one repeats the motion cycle, one must attempt bending back to some extent till the time one eventually has touched max level of extending.
  • This exercise could be deployed as a preventative measure to be repeated often when one finds oneself operating in forwards-bended pose and performing the exercise prior to the pain surfacing.

Supine Flexure

  • Lying flat on the ground with knees bended & feet flattened on the ground or bedding.
  • Bringing knees toward the trunk, placing hands around them & in a gentle-firm manner pulling the knees as near the trunk as the pain is permitting.
  • No sooner has one stayed in this posture for 1-2 seconds one must start lowering the leg & reverting to initial pose. It is crucial that one doesn’t hoist the head as one does the exercise or straightening the leg as one lowers them. On every instant one repeats the motion cycle, an attempt must be made for pulling the knees a little more so that slowly but finally one has managed to attain max extent of flexure. At this phase, knees must be touching the trunk.
  • The exercise is deployed for treating rigidity in the lower back due to lower back pain arising from injuries or pains. Although healing of the damage might have occurred, their shortening & rigidity might have occurred. Hence, restoring their suppleness & complete functioning could be possible by doing these flexure motions.
  • One must start doing such exercises cautiously starting with solely doing 5-6 sessions to be done thrice or 4 times daily.

Seated Flexure

  • Being seated on the tip of a stable chair and feet, knees placed away & hands rested in-between legs.
  • Bending the chest forward & touching by hands. Return instantaneously to beginning pose.
  • Every instant one repeats the motion cycle one should be bending downwards to some extent more so that finally one has attained max extent of flexure wherein the head is as near as possible to the ground.
  • Efficacy of this exercise could be made more potent by grabbing on to the ankle areas using hands & draw oneself downwards further.
  • At the onset, one should solely be doing 5-6 reps for every session 3-4 times daily.
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