Pain Worse with Arching Back

Movements and Postures to Avoid

If you're the extension-sensitive type, be mindful of these situations:

Avoid Why Do This Instead
Prolonged standing Arches the back and compresses nerves Place one foot on a low step; take seated breaks
Sleeping face-down Forces the back into extension Sleep on your side with knees bent
Reaching overhead Arches the lower back Use a step stool
Back extension stretches Narrows the nerve passageways Knee-to-chest stretches instead
Push-ups on the floor Forces the back into extension Wall push-ups
Walking uphill or climbing stairs Tends to push the trunk backward Lean forward slightly; use a handrail

Tips for Standing Work

If you need to stand for extended periods:

  • Place one foot on a 10–15 cm (4–6 inch) step — a footrest, sturdy box, or low stool
  • Switch feet every 15 minutes
  • Find something to lean forward on when possible
  • Sit down periodically and do a knee-to-chest stretch

Tips for Sleeping

  • Sleep on your side with knees bent — a "curled-up" position
  • Place a pillow between your knees — this can ease pressure on the back
  • If you sleep on your back, put a pillow or bolster under your knees to reduce the arch in your lower back