Pain Worse with Arching Back

Standing for long periods makes your back ache. Walking brings on leg numbness. Bending backward makes the pain worse. If this sounds like you, exercises that gently round your spine may help.

Important notice: These exercises are designed for people whose pain worsens with backward bending (extension). If bending forward makes your pain worse, these exercises are not right for you — see "Extension Exercises — For Pain That Worsens with Bending Forward" instead. Not sure which type you are? Try the "Which Exercise Is Right for You?" guide. Always consult your doctor or physical therapist before starting any exercise program.

What You'll Learn

• How to tell if you're the "extension-sensitive" type
• The Williams flexion approach — a simple explanation
• 7 flexion exercises with step-by-step instructions
• Movements and postures to avoid
• Why cycling and water-based exercise are good options
• The connection to spinal stenosis
• How often and how long to exercise