lower back·mobility

McKenzie press-up

Lie face-down, hands under shoulders. Press chest up while keeping hips on the floor. Classic disc-related low-back relief drill — reverses the all-day flexion of sitting. Stop short of any radiating leg pain.

Secondary muscles

core
shoulders

Form cues

1Keep hips heavy on the floor
2Press only as high as feels good — sag the low back
3Exhale at the top, 2-sec hold

Common mistakes

Lifting hips — turns it into a cobra-yoga move
Pressing through pain (centralisation rule: only if leg pain reduces)

Contraindications

Skip or modify this move if you have:

back pain that radiates DOWN the leg with extension — STOP and see a clinician

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