McKenzie press-up

Centralizes disc material away from the nerve root (evidence-based for L4–L5).

1. ·Lie face down, hands flat under your shoulders.
2. ·Relax hips and legs completely.

1. 1Press your upper body up, keeping hips on the floor.
2. 2Go only as far as feels good — no sharp pain into the leg.
3. 3Lower with control. 10 reps, 3 sets.

• ·Hips and pelvis stay heavy on the floor.
• ·If symptoms move down the leg, stop. If they move toward your back, that's centralization — good sign.