Find the Right Exercise for You
Exercises to Avoid by Pain Type — Quick Reference
This may be one of the most important tables on this page. Knowing which exercises to avoid is just as important as knowing which ones to do.
| Your Pain Type | Exercises to Avoid | Reason |
|---|---|---|
| Worsened by bending forward | Crunches, forward-bending stretches, rowing | Increases disc pressure |
| Worsened by arching backward | Prone extensions, prolonged standing, overhead tasks | Further narrows the spinal canal |
| Unstable / wobbly | Aggressive stretching, momentum-driven exercises | Further destabilizes already mobile joints |
| Generalized pain | Pushing through pain, high-intensity exercise | May increase nervous system sensitivity |
| Worsened by twisting | Russian twists, golf swings | Rotational forces aggravate the pain source |