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If 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 / Timestamps

00:00 – Why bending forward makes your back worse

00:41 – What Is Flexion-Intolerant Low Back Pain?

01:43 – What Causes Flexion-Intolerant Low Back Pain

02:47 – Step 1: Prone on Elbows (Sphinx)

03:28 – Step 2: Press-Ups for Extension

03:53 – Step 3: Leg lifts for glutes & core activation

04:32 – How to Get a Personalized Plan

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