Pain Worse with Bending Forward

Exercise Frequency and Duration

Exercise Guideline
Press-ups (Step 3) 10 repetitions per set, 6–8 sets per day
Standing extension (Step 4) After every prolonged sitting or bending session
McGill's Big 3 1–2 times per day
When to start Begin with Step 1 — start gently, start today
When to progress Move to the next step after about 1 week without worsening symptoms

Suggested Morning Routine

  1. Step 1 — Prone lying (5 minutes)
  2. Step 3 — Press-ups (10 repetitions)
  3. McGill's Big 3

This takes approximately 15–20 minutes.