The cobra stretch, also called the McKenzie extension, is a useful drill for reducing sciatica symptoms and improving low back extension tolerance. This exercise helps calm disc-related irritation, reduce referred leg pain, and restore more comfortable spinal motion.

How to Perform It:

• Lie on your stomach with your hands under your shoulders

• Gently press your chest upward while keeping your hips on the floor

• Allow the low back to extend without forcing the motion

• Pause briefly at the top and breathe normally

• Lower yourself slowly to the starting position

Common Mistakes to Avoid:

• Forcing into sharp pain

• Lifting the hips off the ground

• Extending too quickly

• Holding your breath

Recommended Dosage:

• 10–15 slow repetitions

• 1–2 sets as needed

This exercise is part of the movement-based approach we take at Mountain Movement Chiropractic in Spearfish, SD. If you’re a patient of Dr. Zach Hansen, use this as directed in your care plan to support better spinal mobility and long-term low back health.