Pain Worse with Bending Forward
Movements and Positions to Avoid
If you fit this pain pattern, the following activities may aggravate your symptoms:
| Avoid | Why | Do This Instead |
|---|---|---|
| Sitting for more than 30 minutes at a time | Increases disc pressure | Stand and perform standing extensions every 30 minutes |
| Sit-ups or crunches | Force the spine into deep flexion | McGill curl-up (see below) |
| Toe-touch stretches | Push the disc backward | Standing hamstring stretch with a neutral spine |
| Rowing exercises | Repetitive forward bending | Exercises performed in a standing or upright position |
| Lifting with a rounded back | Places maximum load on the disc | Bend your knees and keep your back straight when lifting |
| Sitting in deep, soft sofas for long periods | Allows the lower back to round | Use a lumbar support cushion or rolled towel |
Tips for Sitting
When you need to sit for extended periods:
- Place a rolled towel or lumbar cushion behind the small of your back
- Sit deep in the chair, not perched on the edge
- Stand up every 30 minutes and perform standing extensions
- When driving, set your seat back slightly more upright than you normally would