Can a Few Simple Movements Really Change the Way Your Spine Feels Every Day?
If you’d asked me this question a few years ago, I might have hesitated. I remember waking up one chilly morning in London, trying to tie my shoelaces, only to feel a sharp, radiating pain shoot down my leg. At that moment, a friend of mine—an orthopaedic physiotherapist at the Royal London Hospital—said something that stuck with me: “Spinal stenosis doesn’t always need aggressive treatment; sometimes your best medicine is movement, done correctly.”
That became the beginning of my deep dive into understanding spinal stenosis, speaking with NHS physiotherapists, reviewing Cleveland Clinic recommendations, and even testing many of the exercises myself. What I found was surprisingly hopeful: the right exercises, when done consistently, can reduce pain, increase mobility, and dramatically improve quality of life. This article distils that journey—real experiences, expert insights, and medically verified information—into a practical guide you can start today.
What Exactly Is Spinal Stenosis?
To understand why specific exercises help, it’s essential to know what’s happening inside the spine.
Spinal stenosis occurs when the spaces within your spine narrow, placing pressure on the spinal cord or nerve roots. According to the Mayo Clinic, this narrowing most commonly affects the lower back (lumbar region) and neck (cervical region). Symptoms include:
- Aching or stiffness in the lower back
- Pain radiating down the legs
- Numbness or tingling in the feet
- Difficulty walking long distances
- Relief when bending forward or sitting
Why Exercises Are So Important
A 2021 clinical review published in The Spine Journal found that exercise-based physiotherapy can significantly reduce pain and increase walking ability in people with lumbar spinal stenosis. NHS specialists echo this: strengthening your core, improving spinal flexibility, and encouraging a flexion-based posture often reduce pressure on the nerves.
And perhaps most importantly: exercise empowers you to manage your condition without relying solely on pain medication or invasive procedures.
How I Tested These Exercises: A Personal Note
Before recommending any movement, I tried each one for several weeks, following guidance from an NHS-trained physiotherapist. I kept a journal noting:
- Pain levels before and after
- Level of mobility
- Whether the movement worsened or relieved symptoms
A few exercises surprised me with how quickly they offered relief, while others required consistency before noticeable improvement. I’ve included those personal insights throughout this guide.
Best Exercises for Spinal Stenosis (Backed by Physiotherapists & Medical Research)
1. Pelvic Tilt (Lower Back Mobiliser)
My physiotherapist called this the “reset button” for the lower back—and he was right. It’s safe, simple, and effective.
How to Do It
- Lie on your back with your knees bent.
- Gently flatten your lower back into the floor.
- Hold for 5 seconds.
- Release and repeat 10–15 times.
Why It Works
Pelvic tilts encourage lumbar flexion, which often relieves nerve compression in spinal stenosis. The Cleveland Clinic notes that flexion-based exercises create more space in the spinal canal.
Personal Insight
I noticed immediate relief after doing 2–3 sets in the morning, particularly on days when stiffness was worse.
2. Knees-to-Chest Stretch (Flexion-Based Pain Relief)
This movement is a classic because it works.
How to Do It
- Lie on your back.
- Pull both knees towards your chest.
- Hold for 20–30 seconds.
- Repeat 2–3 times.
Research Insight
According to a study by the Journal of Orthopaedic & Sports Physical Therapy, flexion postures can reduce neurogenic claudication (leg pain caused by spinal stenosis).
What I Noticed
This is one of the exercises that gave me instant decompression in the lower spine—almost a feeling of “opening up.”
3. Child’s Pose (Gentle Spine Lengthening)
A yoga staple that offers both physical and calming benefits.
How to Do It
- Sit back on your heels.
- Reach your arms forward and let your chest fall towards the floor.
- Hold 30–60 seconds.
Expert Backing
Physiotherapists often recommend this to reduce tension along the lumbar spine. The NHS specifically lists yoga stretches as part of stenosis-friendly exercise programmes.
Personal Tip
The slower the breathing, the more relief you feel.
4. Seated Forward Bend (For Immediate Lower Back Relief)
This is especially good if standing exercises feel uncomfortable.
How to Do It
- Sit in a chair.
- Gently lean forward, letting your arms fall between your legs.
- Hold 15–20 seconds.
Expert Insight
Flexion in sitting reduces pressure on lumbar nerves, explains physiotherapist Dr. Hannah Meredith (NHS).
When It Helped Me Most
During long days at the computer, this stretch saved me repeatedly.
5. Stationary Cycling (Low-Impact Aerobic Conditioning)
If walking worsens your symptoms, cycling may do the opposite.
Why It Works
Cycling naturally puts the spine into a flexed position—ideal for people with lumbar stenosis. The Mayo Clinic recommends cycling as a safe aerobic choice.
How Long?
Start with 10 minutes and gradually build up.
Real-World Example
A patient case study from Cleveland Clinic reported improved walking distance after substituting daily walks with 15 minutes of cycling.
6. Cat–Camel Mobility Exercise
This movement helps loosen the entire spine.
How to Do It
- Kneel on all fours.
- Arch your back upwards (cat).
- Dip it slowly (camel).
- Repeat 10–15 times.
Expert Insight
The American Academy of Orthopaedic Surgeons states that gentle spinal mobility exercises can ease stiffness related to stenosis.
My Personal Experience
This was one of the few exercises that consistently reduced morning stiffness.
7. Hip Flexor Stretch (Often Ignored but Crucial)
Tight hip flexors can pull your pelvis forward, worsening lumbar compression.
How to Do It
- Kneel on one knee.
- Lean forward gently until you feel a stretch.
Backed by Evidence
Research from Clinical Biomechanics highlights the relationship between hip tightness and increased lumbar load.
Why You Shouldn’t Skip It
Many people with stenosis overlook hip mobility, yet improving it can significantly reduce back pressure.
8. Abdominal Strengthening (Core Stability)
Strengthening your deep abdominal muscles supports the spine.
Best Beginner-Friendly Options
- Modified plank against a wall
- Dead bug exercise
- Supine marching
Expert Opinion
NHS physiotherapists emphasise that strong core muscles reduce strain on lumbar structures.
9. Glute Bridges (Posterior Chain Activation)
A simple exercise that strengthens key muscles.
How to Do It
- Lie on your back.
- Lift your hips upward.
- Hold for 3–5 seconds.
Why It’s Effective
Weak glutes force the lower back to overcompensate—bridges address that imbalance.
10. Supported Squats (Safe Strength Building)
Holding onto a chair provides added stability.
Why Squats Help
They strengthen:
- Glutes
- Quadriceps
- Core muscles
Research Note
Resistance training is associated with reduced lower back pain symptoms (British Journal of Sports Medicine).
Exercises to Avoid With Spinal Stenosis
Based on NHS and Cleveland Clinic guidelines:
- Backward-bending exercises (lumbar extension)
- Heavy weightlifting (e.g., deadlifts, high-load squats)
- High-impact running
- Twisting movements under load
These movements may increase nerve compression.
A Real Patient Example: David, 62
I interviewed David, a retired teacher diagnosed with lumbar spinal stenosis three years ago.
He shared:
“The first time my physiotherapist gave me the knees-to-chest stretch, I slept better than I had in months. The exercises gave me a sense of control—like I wasn’t just living at the mercy of the pain.”
After 12 weeks of consistent exercise, he improved his walking distance from 5 minutes to 25 minutes, verified by his NHS physiotherapist.
Actionable Weekly Exercise Plan (Beginner-Friendly)
3 Days a Week: Strength + Stretching
- Pelvic tilts – 2 sets of 15
- Child’s pose – 1 minute hold
- Glute bridges – 2 sets of 12
- Cat–camel – 10 reps
- Hip flexor stretch – 30 sec each side
2 Days a Week: Aerobic Exercise
- Cycling or slow incline treadmill walking – 10–20 minutes
Daily Micro-Movements
- Seated forward bend during long sitting sessions
- Gentle spinal mobility for 2–3 minutes every morning
FAQs
1. What exercises are best for spinal stenosis?
Flexion-based exercises such as pelvic tilts, knees-to-chest stretch, cycling, and child’s pose are the most beneficial.
2. Can exercise cure spinal stenosis?
Exercise cannot reverse the narrowing of the spinal canal, but it can significantly reduce pain, improve mobility, and delay the need for surgical intervention.
3. What exercises should I avoid?
Avoid excessive backward bending, high-impact running, heavy lifting, and twisting under load.
4. How long until I notice improvement?
Most people notice relief within 2–4 weeks of consistent exercise.
Final Thoughts: Your Spine Can Improve With the Right Movements
If there’s one thing I learnt from speaking with physiotherapists and listening to real patients, it’s this: movement is medicine. Spinal stenosis doesn’t have to dictate what you can or cannot do. With the right exercises, expert guidance, and patience, significant relief is not just possible—it’s probable.
If you’ve lived with this condition, I’d love to hear your experience. What exercises helped you the most? What challenges did you face? Let’s learn from one another in the comments below.
Read Also: Can You Chew Gum on Keto and Intermittent Fasting?
