Exercices pour mal de dos — McKenzie + bird-dog + dead bug
Les cinq exercices que tout kiné prescrit pour le mal de dos discal. Avec la règle de centralisation — continue UNIQUEMENT si la douleur dans la jambe diminue.
Pas un avis médical
Cette page est informative. Volya n'est pas un dispositif médical et ne diagnostique, ne traite, ne prévient ni ne guérit aucune affection. En cas d'affection chronique, grossesse, post-op ou sous médicament, consulte ton médecin avant de modifier ton alimentation ou ton entraînement.
Eighty percent of adults will have low back pain at some point. Most cases are mechanical (not structural) and respond to a tight three-move sequence: McKenzie press-up to reverse the all-day sitting flexion, supine knee-to-chest to unload the lumbar facets, pelvic tilt to re-train neutral-spine awareness. Add bird-dog and dead bug as the core retraining moves — both bake in lumbar stability WITHOUT the spinal flexion that aggravates a herniated disc. The protocol works because each move targets a different mechanism: extension (McKenzie), flexion offload (knee-to-chest), neutral training (pelvic tilt), anti-rotation (bird-dog), and anti-flexion (dead bug).
The catch most people miss: McKenzie press-up has a centralisation rule. If your leg pain REDUCES as you press up, continue. If your leg pain INCREASES or moves further down the leg, stop — that's a flexion-responsive presentation that needs different programming. Volya's exercise pages spell this out at the top of every cue list. The full progression is 10 reps × 3 sets per move, twice a day for 2-3 weeks; most users see meaningful change by week 2. For acute, new, or severe pain — especially with numbness, weakness, or loss of bladder control — see a clinician before exercising.
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Les cinq exercices que tout kiné prescrit pour le mal de dos discal. Avec la règle de centralisation — continue UNIQUEMENT si la douleur dans la jambe diminue.
Catalogue rééducation lombaire