Monthly Newsletter
October 2020 | Ultimate Wellness Newsletter
Monthly Topic
This month, we focus on the importance of back extension exercises.
Holiday Spotlight
Halloween is just around the corner!

QUOTE OF THE MONTH

"Each morning, we are born again. What we do today is what matters most."

-Buddha
It's October!
The festive spooky season has begun! We must remember to be responsible no matter how we decide to spend this holiday. Whether it's with our kids or grandkids, always make sure to stay safe and maintain the guidelines the CDC has provided for us to avoid this virus in mind. Always think of what is best for you and your family. If you'd like to spend Halloween with your family safely this year, we recommend: baking sweet treats, watching spooky films and cartoons, decorating your houses together, and playing games. This time of year isn't only boiled down to trick-or-treating!
Exercise of the Month: Back Extension
Many people experience some form of back pain in their lifetime. In the United States, back pain affects 75 to 85 percent of all adults. If you have back pain, it’s best to follow up with your healthcare provider to determine what’s causing it. This can help you find the safest, most effective treatment option.

For some, this includes following the McKenzie method, sometimes called mechanical diagnosis and therapy. It includes a set of guidelines for evaluating someone’s movement as well as exercises designed to improve spinal mobility and posture. You can try a few McKenzie exercises at home for back pain relief.
#1. Lying on your stomach

This move reduces pain by unloading pressure on your lower back. It also helps align your spine.

  • Lie down on your stomach.
  • Place your arms at your sides.
  • Turn your head to the side or face down.
  • Hold for two to three minutes. Repeat up to eight times a day.

#2. Lying on a pillow

To support your lower back, add a pillow under your chest.

  • Lie down on your stomach and place a pillow under your chest.
  • Place your arms at your sides.
  • Turn your head to the side or face down.
  • Hold for two to three minutes. Repeat up to eight times a day.

#3. Prone on your elbows

This exercise will help restore the natural curve in your lower back. It’s also known as lying face down in extension.

  • Lie down on your stomach.
  • Prop yourself up on your forearms with your shoulders above your elbows.
  • Hold for two to three minutes.
  • Lower your upper body. Repeat up to eight times a day.

#4. Prone press-ups

Prone press-ups also help to restore your lower back’s natural curve.

  • Lie down on your stomach.
  • Place your hands under your shoulders.
  • Slowly straighten your arms to lift your upper body.
  • Hold for two seconds. Lower yourself to starting position.
  • Complete 10 reps. Repeat up to eight times a day.

#5. Standing extension

The standing extension helps the backward-bending motion of your lower back. It’s also convenient to do since you don’t have to lie on the floor.

  • Stand up straight.
  • Place your hands on the small of your back.
  • Bend backward as far as possible, keeping your knees straight.
  • Hold for two seconds. Return to the starting position.
  • Complete 10 reps. Repeat up to eight times a day.

#6. Lying flexion

Lying flexion improves the way your lower back bends forward. If you don’t feel comfortable on your back, place your head on a pillow. This will reduce pressure on your spine.

  • Lie down on your back.
  • Place your feet flat on the floor, hip width apart.
  • Bring both your knees up to your chest.
  • Hold for two seconds. Return to your starting position.
  • Complete six reps. Repeat up to four times a day.

#7. Sitting flexion

Sitting flexion helps restore the forward-bending motion of your back. It’s an intermediate version of lying flexion.

  • Sit on the edge of a chair.
  • Straighten your back and place your feet flat on the floor.
  • Bend forward.
  • Reach your hands in between your legs and toward the floor.
  • Hold for two seconds. Return to your starting position.
  • Repeat six reps. Complete up to four times a day.

#8. Standing flexion

Standing flexion, the most challenging exercise in this series, also increases your spine’s ability to bend forward.

  • Stand with your feet shoulder width apart.
  • Bend forward at your hips, keeping your knees straight.
  • Reach your hands toward the floor.
  • Pause for one to two seconds. Return to your starting position.
  • Repeat six reps. Complete up to two times a day.

Don’t worry if you can’t reach very far. This will improve over time.
The McKenzie method isn’t for everyone. If you’ve had back surgery, it’s best to avoid this program. You should also avoid it if you have a serious spinal condition, such as a spinal fracture. If you feel the following symptoms in one or both legs, stop the exercise immediately:

  • increasing pain
  • numbness
  • tingling

You might feel temporary back pain while doing the McKenzie exercises. This is expected. Wait until the pain subsides while doing one exercise before moving on to the next one.
The Bottom Line

The McKenzie method is one approach to treating back pain. While the method is typically used by physical therapists, there are some exercises you can try doing on your own. Just make sure to move slowly and get in touch with your healthcare provider if something doesn’t feel right.
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