Pain Worse with Arching Back

Summary

• If standing hurts and bending backward makes things worse, flexion exercises may be a good fit for you
• Work through the 7 exercises starting with the easier ones, adding more over time
• Cycling and water-based exercise are well-suited aerobic options for this type
• Avoid prolonged standing, sleeping face-down, and movements that arch the back
• These exercises are also relevant for people with spinal stenosis
• Small daily adjustments — sleeping on your side with knees bent, placing a foot on a step while standing — can make a meaningful difference
• If there is no improvement after 2–3 weeks, consult your doctor

Next Steps

• Extension Exercises — For Pain That Worsens with Bending Forward
• Core Stability Exercises
• Walking, Water-Based Exercise, Tai Chi & Yoga — For All Types
• What Is Spinal Stenosis? — A Detailed Guide