Spinal Stenosis Exercises

Spinal stenosis impacts an estimated 250,000 to 500,000 adults in the United States. This prevalent condition develops when the spinal canal narrows, usually from gradual spinal degeneration. 

Unfortunately, many patients experience uncomfortable symptoms from spinal stenosis, including persistent back pain, tingling, numbness, and weakness. While prescription pain medications, steroid injections, and even surgery are available, most patients prefer natural, non-invasive treatment options. 

Certain exercises can have a remarkably positive impact on spinal stenosis symptoms, as well as the condition’s prognosis. In this article, we’ll explore the range of exercises recommended to help with spinal stenosis, along with the exercises that you should avoid. 

Table of Contents

*images for infographics taken from the videos that correspond to the exercises:

Can Exercise Fix Spinal Stenosis?

Exercise can’t fix spinal stenosis. It’s not a cure, but rather a method of managing spinal stenosis symptoms. 

The only way to completely fix spinal stenosis is to open the spinal canal back up with surgery, such as laminectomy. But, given that surgery presents various risks and requires a recovery period, patients are first recommended to undergo an exercise program from a physical therapist.  

How Can I Strengthen My Back With Spinal Stenosis?

You can strengthen your back with spinal stenosis by seeing a physical therapist. 

Physical therapists are experts in restoring strength and function in patients with various injuries and conditions, including spinal stenosis. A PT can provide exercises that safely strengthen the back muscles to better support the spine. In patients with spinal stenosis, this guidance is imperative, as it can help you avoid exercises that exacerbate the condition, rather than improve it. 

If you don’t already have a physical therapist that you know and trust, you can ask your spinal specialist for a referral. Your physician may also be able to recommend a PT with a history of helping patients with degenerative spinal disorders. 

Spinal Stenosis Physical Therapy Exercises

Spinal stenosis physical therapy exercises focus on strengthening the back and core to better support the spine. These exercises also promote mobility and prevent muscle stiffness. Examples of exercises that your PT may recommend include:

Lying Press Ups

This exercise gently strengthens the back muscles without straining the spine, making it ideal for spinal stenosis patients.

  1. Lie face down on a mat with your hands under your shoulders, flat on the floor. 
  2. With your back and hips relaxed, press your upper torso up with your arms. Keep your stomach on the ground. 
  3. Hold for 2 seconds.
  4. Slowly return to the starting position.
  5. Repeat for 10 to 15 sets. 

Wall Squats

Wall squats effectively strengthen the hips, which can help support the spine and promote optimal spinal alignment. 

  1. Stand with your back flat against a wall. 
  2. Keeping your back against the wall, walk your feet out approximately a foot in front of you. 
  3. Engage your abdominal muscles and slowly bend your knees to a 45-degree angle. 
  4. Hold for 5 seconds.
  5. Slowly straighten your knees.
  6. Repeat for 10 sets. 

Lying Straight Leg Raise

This exercise strengthens both the core and hip muscles. 

  1. Lie on your stomach with your legs straight.
  2. Engage your abdominal muscles and slowly raise one leg. 
  3. Hold for 2 seconds.
  4. Slowly lower your leg to the ground. 
  5. Repeat for 10 to 15 sets, alternating legs. 

Exercises For Spinal Stenosis and Sciatica

Exercises for spinal stenosis and sciatica can help alleviate nerve pain, burning, and numbness. These exercises are intended to lessen nerve compression caused by spinal stenosis through:

  • Improved spinal alignment and posture, facilitated by increased muscle strength
  • Increased leg mobility

Sciatica is a possible symptom of spinal stenosis. It involves pain, tingling, and numbness around the sciatic nerve, which travels from the lower back to the buttocks and down the backs of the legs. In many patients, sciatica makes it difficult to walk. 

The following exercise may help lessen sciatica symptoms and promote nerve tissue healing in spinal stenosis patients:

Back Flexion Stretch

This stretch can provide significant relief from sciatica symptoms by temporarily creating more room in the joint spaces of the lumbar spine.

  1. Lie on your back, positioning your arms and legs flat on the ground. 
  2. Bring your knees to your chest, holding around your shins. Gently pull your legs inward until you feel a comfortable stretch in the lumbar spine. 
  3. Hold this position for a few seconds, continuing to take deep breaths.
  4. Return to the original position. 
  5. Repeat for 4 to 6 sets. 

Child’s Pose

Child’s pose is a yoga stretch that gently promotes spinal and hip mobility, making it a great option for sciatica. 

  1. Begin on all fours, then lower your buttocks to your heels, keeping your arms flat on the ground in front of your head. 
  2. Open your knees so that you can rest your torso between your thighs. 
  3. Breathe deeply, trying to fully relax the body into a gentle stretch. 
  4. Remain in this position for up to 30 seconds. 

Pelvic Tilts

This exercise helps strengthen the lower back, lower core, and glute muscles without straining the spine. 

  1. Lie on your back with bent knees. 
  2. Engage your core muscles to press the lower spine into the floor. 
  3. Tilt your hips and pelvis gently upward, keeping your core engaged. 
  4. Hold this position for a few seconds, then return to the original position.  
  5. Repeat for 10 sets.

Sitting Exercises for Spinal Stenosis

Sitting exercises for spinal stenosis are particularly helpful for patients with limited mobility. A few of the best seated exercises for spinal stenosis include:

Seated Lumbar Flexion

Seated lumbar flexion is a gentle stretch that momentarily creates more room in the spinal canal, offering relief from spinal stenosis symptoms. 

  1. Sit in a sturdy chair with both feet flat on the ground. 
  2. Slowly bend forward, reaching to the ground. 
  3. Hold for 2 seconds. 
  4. Return to the original seated position. 
  5. Repeat for 10 sets. 

Seated Hamstring Stretch

Many patients with spinal stenosis experience tight hamstrings and can benefit from the seated hamstring stretch. 

  1. Sit down in a chair with one leg extended and one leg bent, with the foot flat on the ground. Your spine should be straight and aligned. 
  2. Bring the toes of the extended leg up toward the ceiling and gently lean forward at the hips. 
  3. Hold for up to 30 seconds, taking deep breaths. 
  4. Switch legs and repeat.  

Seated Pelvic Tilt

This is an excellent option for patients to struggle to get to the ground for a lying pelvic tilt. 

  1. Sit in a chair with your spine straight and your shoulders relaxed. 
  2. Inhale, then exhale, contracting your core muscles to flatten your lower back against the back of the chair. 
  3. Hold this position for a few seconds, then return to the original position.  
  4. Repeat for 10 sets.

Core Exercises for Spinal Stenosis

Core exercises for spinal stenosis are widely recommended for patients at any stage of their recovery. With strong core muscles, you can limit the impact on your spine with various day-to-day activities, including lifting. This force will instead transfer through the muscles, preventing further spinal damage. 

Some of the most widely-recommended core exercises for spinal stenosis include:

Cat-Cow

Cat-cow gently strengthens the abdominal muscles while promoting spinal mobility. 

  1. Get on your hands and knees with your back in a neutral position. Keep your hands shoulder-width apart and your knees hip-width apart. 
  2. Take a deep inhale while curving your spine, bringing your face and tailbone toward the ceiling. 
  3. Exhale slowly while arching your spine and bringing your head and tailbone down toward the floor. 
  4. Repeat for 5 to 20 sets. 

Bridge Exercise

The bridge exercise strengthens the core and glute muscles simultaneously. 

  1. Lie flat on the ground with the soles of your feet on the ground and your knees bent. 
  2. Place your arms at your sides with your palms down. 
  3. Exhale and raise your hips off of the floor toward the ceiling. 
  4. Hold for up to 30 seconds.
  5. Slowly return your hips to the ground. 
  6. Repeat for 10 sets. 

What Exercises Should Be Avoided With Spinal Stenosis?

The exercises that should be avoided with spinal stenosis include:

  • Running 
  • Long walks
  • Contact sports, like football
  • Weightlifting 
  • Diving
  • Gymnastics 
  • Jumping exercises, like jumping rope
  • Exercises that involve significant back extension (i.e. the cobra stretch)

Inspired by motion, driven by innovation

David danced at his son’s wedding

Bonnie explains why TOPS surgery was the right decision for her

Wade is back to hiking

Scott speaks about going to surgery

Regain your mobility with Premia Spine! Contact us now

Speak with a physical therapist to learn more about the right exercises for your spinal stenosis recovery. If you undergo spinal stenosis surgery, PT exercises can help you regain mobility and spinal function after the operation.