Bending forward

Bending forward is generally safe and won't cause a spinal fracture. But you may 'over-flex' your spine if you push yourself to the limit.

This is especially true with uncontrolled, repetitive or sudden movements, or if you are putting some load or strain in your spine in a curved position. This may put uneven pressure on the front parts of your spine, which could increase the risk of a spinal fracture.

We show you different techniques to bend safely in the video below.

The adaptations could be for you if:

• you have osteoporosis

• you are at increased risk of broken bones, and want to make sure that bending forward is safe and will not cause a spinal fracture

• you have had spinal fractures or broken other bones easily in the past and want to know if you need to modify or avoid some moves.

Bones lose strength as we get older. So if you are over 50, these adaptations are worth considering.

Regardless of whether you have had any previous broken bones, you will find these recommendations useful to reduce your chance of injury and pain in the future.

Before you start, read our information about how to exercise safely for bones. On this page, we answer some common questions to help you stay safe when you are moving.

It is important to listen to your body and feel safe, confident and comfortable when you are moving.

Follow the techniques in the video to help you bend forward and move more safely. When doing any exercise remember to take it easy. Move in a smooth and controlled way, especially between moves, and work within your comfort range.