Use these seven science-backed stretches to treat lower-back pain and regain mobility at home

Man wearing a white tshirt performing an extended spinal stretch from an exercise mat on the floor. he's sideways to the camera and there's living room furniture behind him with sunlight shining through.

If you've been nursing a bad back for a while—and your doctor has ruled out anything serious—the McKenzie Method is an effective method for managing lower-back pain at home.

Also known as the McKenzie Method of Mechanical Diagnosis and Therapy (MDT), this system of assessments and exercises was developed by New Zealand physiotherapist Robin McKenzie in 1981. It’s now a globally recognized treatment for back, neck and limb pain and used to identify, manage and prevent spinal disorders.