Low Back Pain When Bending Forward? Do This 3-Step Extension Routine

An episode of the Low Back Pain Podcast podcast, hosted by Dr. Grant Elliott, titled "Low Back Pain When Bending Forward? Do This 3-Step Extension Routine" was published on January 23, 2026 and runs 6 minutes.

January 23, 2026 ·6m · Low Back Pain Podcast

Summary

Learn how to fix your pain with our “Centralization Process” here! https://rebrand.ly/ytpainfreeSubmit an application to work with us 1:1 and learn how to fix your low back! ⁠www.therehabfix.com/low-back-program⁠To view hundreds of free low back videos please follow us on instagram at @rehabfix ⁠www.instagram.com/rehabfix⁠If bending forward feels like it’s crushing your spine, and every stretch you try only makes your low back feel worse… you’re probably doing the exact opposite of what your spine needs.Most people are told to stretch their low back, loosen up, or push further into flexion to relieve pain. But for a huge number of people, that advice actually increases disc pressure and keeps symptoms from improving.In reality, this is often a type of pain called flexion-intolerant low back pain, where bending forward, sitting too long, or rounding your spine makes things worse, not better.💥 In this episode, I walk you through a completely different approach:🔷 What flexion-intolerant low back pain actually is🔷 Why stretching and bending forward can make it worse🔷 And a simple 3-step extension sequence to reduce disc pressure and restore motion. Instead of forcing painful ranges, you’ll learn how to guide your spine in the direction it’s missing, helping reduce stress on the disc and calm irritated tissues.If your pain gets worse the longer you sit, first thing in the morning when putting on socks or shoes, or when trying to stretch your low back — this episode is for you.⏱ Chapters / Timestamps00:00 – Why bending forward makes your back worse00:41 – What Is Flexion-Intolerant Low Back Pain?01:43 – What Causes Flexion-Intolerant Low Back Pain02:47 – Step 1: Prone on Elbows (Sphinx)03:28 – Step 2: Press-Ups for Extension03:53 – Step 3: Leg lifts for glutes & core activation04:32 – How to Get a Personalized Plan🔑 Keywords That May Have Brought You Hereflexion-intolerant low back pain,low back pain, lower back pain exercises, back pain treatment, herniated disc exercises, disc herniation exercises, spinal decompression, spine decompression exercises, flexion intolerance, disc bulge recovery, spinal extension exercises, sciatica relief routine, back pain doctor, sciatica pain relief exercises, sciatica exercises, how to fix sciatica, how to fix back pain, lower back stiffness, online physical therapy, fix sciatica fast, dr grant elliott rehabfix#️⃣ Hashtags#RehabFix #LowBackPain #BackPainRelief #FlexionIntolerant #DiscBulge #SpinalHealth #LumbarSpine #PainEducation #AtHomeExercises #PainFreeLiving

Episode Description