“Have you ever felt like your lower back is plotting against you?” That’s what I asked myself the first time my legs went numb after a short walk around the block. A few scans and consultations later, the culprit had a name—spinal stenosis.
This condition, where spaces within your spine narrow and put pressure on the nerves, affects thousands of people every year—especially those over 50. But here’s the silver lining: while surgery is sometimes necessary, the right exercises can often relieve pain, restore mobility, and help you reclaim daily life without the knife.
In this article, I’ll walk you through the most effective, expert-recommended exercises for spinal stenosis, backed by first-hand experience, professional insights, and the latest research. Whether you’re newly diagnosed or have been battling it for years, this guide offers practical, safe, and sustainable movement strategies.
Understanding Spinal Stenosis Before You Move
Spinal stenosis is not just “a bad back.” It’s a mechanical problem with neurological consequences. Most often, it’s due to wear and tear—osteoarthritis being the usual suspect. The condition can affect the cervical spine (neck) or, more commonly, the lumbar spine (lower back).
Common symptoms include:
- Lower back pain
- Leg weakness or heaviness
- Numbness or tingling
- Pain that worsens with standing or walking
According to the NHS, spinal stenosis affects approximately 1 in 200 people over the age of 50, and it’s one of the top reasons older adults report chronic back and leg discomfort.
The key takeaway? Movement can help—but only if it’s the right kind of movement.
Why Exercise Matters (and What to Avoid)
Physical activity won’t “cure” spinal stenosis, but it can reduce pain, improve spinal flexibility, and enhance overall function.
“We now have solid evidence showing that specific exercise programmes can improve outcomes for spinal stenosis patients,” says Dr. Helen Crawford, Consultant Physiotherapist at the Royal Orthopaedic Hospital.
But there’s a caveat. Not all exercise is your friend.
Avoid:
- High-impact exercises like running or jumping
- Heavy weightlifting that loads the spine excessively
- Extended back extension poses (like cobra in yoga), which may increase nerve compression
Instead, focus on core stability, flexibility, and spinal decompression.
Best Exercises for Lumbar Spinal Stenosis
1. Pelvic Tilts
A brilliant way to warm up and activate deep abdominal muscles.
How to do it:
- Lie on your back with knees bent, feet flat.
- Gently tilt your pelvis backward so your lower back presses into the floor.
- Hold for 5 seconds, release, and repeat 10 times.
👉 Why it helps: Strengthens core muscles and promotes spinal stability.
2. Knee-to-Chest Stretch
Helps relieve pressure on spinal nerves.
How to do it:
- Lie on your back.
- Bring one knee toward your chest, holding the shin.
- Hold for 20–30 seconds, then switch legs.
👉 Why it helps: Encourages spinal flexion, reducing compression on nerve roots.
3. Child’s Pose (Yoga Inspired)
A restorative stretch for the spine.
How to do it:
- Kneel on a mat, sit back on heels, stretch arms forward.
- Rest forehead on the ground and relax.
👉 Why it helps: Decompresses the lumbar spine gently.
Pro Tip: I replaced cobra pose in my yoga practice with extended child’s pose—and it was a game changer.
4. Seated Forward Bends
How to do it:
- Sit on a chair with feet flat.
- Slowly bend forward, letting your arms hang toward the floor.
- Hold for 10 seconds, then return upright.
👉 Why it helps: Encourages spinal flexion and relieves lumbar pressure.
5. Bridge Exercise
Builds glute and core strength.
How to do it:
- Lie on your back with knees bent.
- Lift your hips slowly while squeezing your glutes.
- Hold for 5 seconds; lower back down.
👉 Why it helps: Strengthens posterior chain without excessive spinal load.
Exercises for Cervical Spinal Stenosis
If your stenosis affects the neck, avoid exercises that involve overhead lifting or excessive neck extension.
1. Chin Tucks
How to do it:
- Sit or stand tall.
- Pull your chin in toward your throat (like a double chin).
- Hold for 5 seconds, repeat 10 times.
👉 Why it helps: Improves cervical posture and decompresses nerves.
2. Neck Flexion Stretch
How to do it:
- Lower your chin gently toward your chest.
- Hold for 20–30 seconds.
👉 Why it helps: Reduces neck stiffness and nerve compression.
Real-World Results: What Worked for Me
When I started these exercises, I could barely walk for 10 minutes without aching. Two months in, I was comfortably strolling 30–40 minutes a day. My posture improved, and the numbness in my right foot disappeared.
It wasn’t instant magic—but a gradual, empowering recovery.
Additional Tips for Success
- Be consistent. A few minutes daily outperforms long weekly sessions.
- Work with a physiotherapist. They’ll tailor exercises to your condition.
- Monitor your symptoms. If pain worsens, stop and consult a professional.
- Incorporate walking. Gentle walking boosts circulation and spinal health.
FAQs
Can exercise worsen spinal stenosis?
Yes, if done incorrectly. Avoid high-impact or spine-extending movements. Stick with low-impact, flexion-based exercises.
How often should I do these exercises?
Start with 10–15 minutes a day. As your strength builds, you can increase duration or frequency.
Do I need special equipment?
No. Most exercises use bodyweight and require only a yoga mat or chair.
When should I see a doctor?
If you experience bowel/bladder issues, severe numbness, or progressive weakness—see a specialist immediately.
Final Thoughts
Dealing with spinal stenosis can feel like navigating a minefield—every move matters. But with mindful, targeted exercises, you can regain control, reduce pain, and even enjoy movement again.
Tried any of these? Let me know how they worked for you—or if you’ve found other strategies that help. Your insight might be just what someone else needs today.
