Find the Right Exercise for You
Talk to Your Doctor or Physical Therapist
At the top of this page, you'll find an interactive flowchart designed to help you identify which exercise direction may suit your pain type. Answer a few simple questions, and the tool will suggest a starting point.
A reminder: This tool is for educational purposes. Always consult your doctor or physical therapist before starting an exercise program. Advice from a clinician who has examined you in person is the most reliable guidance you can receive.
Finding Your "Directional Preference"
A physical therapist — especially one trained in the McKenzie Method (also known as Mechanical Diagnosis and Therapy) — can accurately assess your directional preference.
The evaluation typically involves:
- Performing repeated movements in several directions
- Identifying the direction that centralizes your pain (brings relief)
- Building a personalized exercise program based on that direction
This evaluation usually takes one to two visits to complete.
Exercise Prescription Is Like Medication Prescription
Just as a medication has a type, dose, frequency, and duration, so does an exercise program.
| Element | Medication | Exercise |
|---|---|---|
| Type | Which drug | Which exercise |
| Dose | How many milligrams | How many repetitions and sets |
| Frequency | How many times per day | How many times per day |
| Duration | How many weeks | How many weeks |
A physical therapist can write you an "exercise prescription" tailored to your condition — just as a doctor prescribes the right medication. Starting with professional guidance is recommended over a trial-and-error approach on your own.