Why Stretching Your Back Makes It Worse — And What to Do Instead

I'm going to say something that goes against most of what you've been told about back pain.

Stretching your back is probably making it worse.

I know. It feels good. That knees-to-chest stretch, the seated forward fold, the cat-cow — they provide real, immediate relief. And that relief feels like evidence that you're doing the right thing.

But here's what's actually happening — and why that temporary relief is one of the most misleading sensations in fitness.

The Flexion Intolerance Problem

Let's start with a number: approximately 90% of low back pain involves what's called flexion intolerance. This means the pain comes from, or is worsened by, loading the spine in a bent-forward position.

Think about the activities that trigger your back pain. Sitting for long periods. Bending over to pick something up. Putting on your shoes. Getting in and out of a car. Rounding your back to lift something. These are all flexion-dominant movements — they load the spine in a bent-forward position.

Now think about what most back stretches do. Knees to chest: flexion. Seated forward fold: flexion. Cat-cow (the cat half): flexion. Child's pose: flexion. Piriformis stretch with a rounded back: flexion.

You're stretching a spine that's already overloaded in flexion by adding more flexion. That's like treating a sunburn by sitting in the sun a little longer.

Why It Feels Good Anyway

Here's the part that confuses people: the stretch genuinely feels good in the moment. How can something that feels good be making things worse?

Two reasons.

First, your nervous system responds to novel stimuli. When you've been in one position for a long time — sitting, standing, lying down — any change in position creates a brief window of relief as the nervous system processes the new input. This is why any stretch feels good initially, regardless of whether it's appropriate for your condition.

Second, the stretch temporarily decompresses the posterior elements of the spine — the facet joints and ligaments that are being compressed by the flexion loading. That decompression feels like relief. But it's not addressing the disc, which is being pushed posteriorly by the flexion. And it's not addressing the stability deficit that's causing the whole problem.

Pay attention to how your back feels 20–30 minutes after your stretching routine. Not during. After. For most people with flexion-intolerant back pain, it's worse. That's your body telling you something.

What Your Back Actually Needs

If stretching in flexion is the wrong answer, what's the right one?

For most people with low back pain, the answer starts with extension — the opposite direction. The McKenzie press-up is the most researched and most effective acute back pain exercise in the literature. You lie face down and press your upper body up, allowing the lumbar spine to extend. This decompresses the posterior disc, reduces the pressure on the nerve roots, and — for most people — provides significantly more lasting relief than flexion stretching.

The key word is "most." A small percentage of people have extension-intolerant back pain — pain that worsens with extension. This is why the Healthy Back Handbook includes a directional preference test — a simple self-assessment to determine whether your pain responds better to extension or flexion before you start any protocol.

But for the 90% with flexion-intolerant pain, extension is where you start. And then — once the acute pain is calmed — you move to stabilization.

The Stabilization Step Everyone Skips

Here's where most back pain programs fall short. They get you out of pain through rest, stretching, or manipulation — and then they stop. They don't address the stability deficit that caused the pain in the first place.

Stabilization training — specifically the Big 3 (plank, side plank, birddog) — rebuilds the muscular support system that your spine depends on. These exercises don't load the spine in flexion. They train the core in neutral spine positions that protect the disc while building the stability that prevents the next flare-up.

This is the step that breaks the cycle. Not more stretching. Not more rest. Building the stability that makes the spine resilient enough to handle the demands of your life without pain.

To understand the full sequence — from acute relief to long-term resilience — read about pain-free postures for acute low back pain. And to see why the cycle of flare-ups keeps repeating even when you're doing "the right things," read the real reason low back pain keeps coming back. Our Elite Cohort training program is a great option for adults who want expert guidance through this process in a small-group setting.

Frequently Asked Questions

Are there any stretches that are actually good for back pain?

Yes — hip flexor stretches and thoracic mobility work are generally appropriate for most back pain presentations and address real contributing factors. The stretches to avoid are the ones that load the lumbar spine in flexion: knees to chest, seated forward fold, child's pose (for most people), and any stretch that rounds the lower back. Hip and thoracic work is different — it addresses mobility restrictions that contribute to lumbar overload without adding flexion stress to the lumbar spine itself.

My physical therapist gave me flexion exercises. Should I stop doing them?

Not without discussing it with your PT first. There is a subset of back pain presentations — typically those involving stenosis or certain types of facet joint irritation — where flexion exercises are appropriate. Your PT should be able to explain why they've prescribed flexion-based work for your specific presentation. If they can't, or if those exercises consistently make you feel worse, it's worth having that conversation.

I feel worse after the McKenzie press-up. Does that mean I'm extension-intolerant?

Possibly — but not necessarily. Some people feel worse initially because they've been in flexion for so long that extension feels unfamiliar. Try the press-up for 3–5 days before concluding it's not right for you. If pain consistently centralizes (moves from the leg toward the back) or reduces with the press-up, that's a positive sign even if it's uncomfortable. If pain consistently increases or peripheralizes (moves further down the leg) with extension, stop and consult your physician.

I'm in Holladay / Murray — can I work with Leverage Fitness?

Yes. Our studio is at 7833 S Highland Drive in Cottonwood Heights — about 10–15 minutes from Holladay and Murray. Download the free Healthy Back Handbook to start, then contact us to book your free Longevity Blueprint Calibration.