McKenzie Press-Up

Setup

Lie face down, hands placed under the shoulders as if about to do a push-up, hips and legs relaxed on the floor.

Execution

1. 1Press the upper body up by straightening the arms, keeping the hips and pelvis relaxed on the floor
2. 2Let the low back sag/extend passively — do not actively use back muscles to lift
3. 3Rise only as high as comfortable, avoiding sharp pain
4. 4Lower back down slowly and repeat for reps

Key cues

• Keep the hips heavy and relaxed on the floor throughout
• Let gravity and the arms do the work, not the low back muscles
• Move slow and controlled, never force through sharp pain
• Breathe normally, don't hold your breath while extended

Common faults

• Actively contracting the low back muscles to lift instead of relaxing into it
• Lifting the hips off the floor
• Pushing into sharp, radiating pain instead of stopping at tension
• Rushing the reps instead of moving slowly with control

Tweaks

• Start with a sustained hold at a comfortable height instead of dynamic reps
• Progress the height of the press over sessions as tolerated
• Add a slight side-glide before pressing up if symptoms are asymmetric (per McKenzie protocol)

Muscles

Notes

Only appropriate for extension-biased (flexion-intolerant) back pain presentations — not universal for all low back pain.

Sources

• How to do a McKenzie Press -Up
• Prone Press-Up McKenzie Exercise for Low Back & Core

Attribution: Robin McKenzie / McKenzie Method (Mechanical Diagnosis and Therapy)