Pain Worse with Bending Forward

Does sitting make your back ache? Does bending forward trigger pain? If so, "extension" exercises — movements that arch your spine backward — may be appropriate for you. Improvement has been reported when patients exercise in the direction that matches their pain pattern.

Important notice: These exercises are designed for people whose pain worsens with forward bending. If arching backward increases your pain, these exercises are not appropriate for you — please see "Flexion Exercises — For Pain That Worsens with Arching Backward" instead. Always consult your doctor or physical therapist before starting any exercise program. If pain spreads toward your legs during any exercise, stop immediately.

What You'll Learn

• How to tell if you fit the "flexion-aggravated" pattern
• The McKenzie method — explained in plain language
• A 5-step exercise progression (from gentle to advanced)
• Movements and positions to avoid
• Supplementary core exercises (McGill's Big 3)
• How often and how long to exercise