8-Minute Extension-Bias (McKenzie) Routine
For disc-related back pain when extension centralises symptoms. Only do this if your pain moves UP toward the spine, not down into the leg.
Best for: Pain feels worse with sitting/forward-bending, better with standing/walking. Centralises with extension.
What you'll do
- 01Cat-Cow45s
Warm up the spine
- 02Sphinx Pose60s
Introductory extension
- 03
Ten reps, monitor centralisation
- 04Sphinx Pose60s
Sustained extension hold
- 05
Activate glutes to unload spine
How the timer works
When you hit start, the timer reads out each step. Three-second get-ready, the hold (with a ten-second warning), five-second rest, then onto the next move. You can pause, skip, or restart at any time. The voice can be muted from the top right of the timer.
If anything starts shooting down a leg, stop. That's nerve root irritation, not the stretch helping. Switch to the acute routine and see a physiotherapist if it persists past 48 hours.