Spinal Stenosis Exercise

Exercises for spinal stenosis focus on changing the position of your spine to help take the pressure off the spinal nerves and ease symptoms such as pain and numbness.

It's believed that spinal stenosis may get better with a variety of exercises that build core muscle to support your back, improve mobility, and decrease pain.

These exercises can be part of your rehabilitation treatment with a physical therapist, or you can do them at home.

Standing Back Extension

A backbend was once thought to be bad for people with spinal stenosis but is now seen as possibly beneficial.

Gently extending your spine backward while standing (also known as a sustained lumbar extension) allows you to put light pressure on the soft lumbar discs. This nudges them away from your spinal canal, giving your lumbar nerves a little more room.

To perform the sustained lumbar extension exercise:

1. Stand with your feet shoulder-width apart.
2. Support your back and bend backward.
3. Hold the position for about 60 seconds.

Knees to Chest

One of the easiest exercises to do to relieve pain and discomfort from spine compression is the knees-to-chest stretch. Also known as lumbar flexion in lying, this move takes pressure off your lower back.

To start your spinal stenosis lumbar flexion exercise progression, perform the flexion in lying exercise. To do this exercise:

1. Lie on your back with your knees bent.
2. Slowly bring your knees up to your chest, and grab onto them with your hands.
3. Hold this balled-up position for two seconds.
4. Release your knees back to the starting position.
5. Repeat 10 times before moving on to another exercise.

Seated Toe Touch

Reaching forward while sitting is known as the seated lumbar flexion stretch. This exercise loosens the lower lumbar spine and surrounding muscles

To perform the seated toe touch:

1. Sit in a firm chair with both feet on the floor.
2. Slowly bend yourself forward and reach toward the floor.
3. Hold the fully bent position for two seconds. If you need to deepen the stretch, grasp your ankles and give a gentle tug.
4. After holding the position for two seconds, release and return to the full, upright seated position.
5. Repeat 10 times.

Standing Toe Touch

Standing toe touches, or standing lumbar flexion, can increase your range of motion, improving overall mobility that could become limited with spinal stenosis. To do the exercise:

1. Stand with your feet apart.
2. Slowly bend yourself forward, reaching towards the floor.
3. When you are fully bent, hold for two to three seconds.
4. Slowly return to the upright standing position.
5. Repeat the exercise 10 times.

This exercise can be used to help reduce back pain, as well as leg pain or tingling that may come on while you are out for a walk.

Pelvic Tilt

If you have spinal stenosis, core strengthening exercises can help improve the way the muscles that support your spine work.

The posterior pelvic tilt specifically works your abdominal and hip muscles while flexing your spine.

To do the pelvic tilt:

1. Lie on your back with your knees bent.
2. Slowly roll your pelvis backward as if you were flattening out your spine. Hold this position for three seconds.
3. Slowly return to the starting position.
4. Repeat 10 times.

Plank Exercises

Planks are essential core exercises. In addition to building abdominal and back strength, plank exercises help build stability and balance to support everyday activity.

To perform a basic plank:

1. Lie face down with elbows bent and your hands under your shoulders, toes flat.
2. Engage your abdominal muscles as you raise your arms and curl your toes. Lift your body until it is completely straight (like a plank of wood). Your weight should be in your palms and your toes.
3. Relax your head and look down at the floor
4. Hold this position for 10 seconds. Release to floor.
5. Over time work up to 30 or more seconds.
   

Aerobic Exercise

Lumbar spinal stenosis is a progressive condition that comes on gradually. With worsening symptoms, you may decrease your aerobic activity level.

Work with your healthcare provider to manage your spinal stenosis symptoms so you can start to incorporate aerobic exercise into your routine, such as:

• Walking, which is an effective intervention for those experiencing back pain
• Biking, which places your spine in a stenosis-friendly flexed position and is an appropriate alternative if your symptoms prevent you from walking any distance

Summary

If you have lumbar spinal stenosis, exercise may be used to treat your symptoms and help prevent the progression of the condition. Moves that build core strength and stretch the muscles in your lumbar back can ease pain and improve your ability to walk and perform everyday activities.