Pain Worse with Bending Forward

Summary

• If sitting and forward bending worsen your pain, extension exercises may be appropriate for you
• Follow the 5-step progression, starting gently and advancing gradually
• Pain centralizing toward your back is a positive sign
• If pain spreads toward your legs, stop immediately and consult your doctor
• Avoid prolonged sitting, sit-ups, and toe-touch stretches
• Supplement with McGill's Big 3 core exercises for a well-rounded program
• Improvement has been reported with direction-matched exercise — stay consistent

Next Steps

• Flexion Exercises — For Pain That Worsens with Arching Backward
• Core Stability Exercises
• Walking, Aquatic Exercise, Tai Chi, and Yoga — For All Types
• Which Exercise Is Right for You? — A Guided Flowchart