This article describes a step-by-step spinal stenosis exercise program similar to one that your physical therapist may prescribe. It focuses on restoring normal mobility to your spine.
To perform the sustained lumbar extension exercise:
Stand with your feet shoulder-width apart. Support your back and bend backward. Hold the position for about 60 seconds.
This position may cause an increase in your back pain, as well as leg pain or tingling. If these symptoms subside within 60 seconds, this exercise can be added to your lumbar spinal stenosis home program.
Lie on your back with your knees bent. Slowly bring your knees up to your chest, and grab onto them with your hands. Hold this balled-up position for 2 seconds. Release your knees back to the starting position. Repeat 10 times before moving on to another exercise.
Sit in a firm chair with both feet on the floor. Slowly bend yourself forward and reach towards the floor. Hold the fully bent position for 2 seconds. If you need to deepen the stretch, grasp your ankles and give a gentle tug. After holding the position for 2 seconds, release and return to the full, upright seated position. Repeat 10 times and then move on to the next exercise.
Stand with your feet apart. Slowly bend yourself forward, reaching towards the floor. When you are fully bent, hold for 2 to 3 seconds. Slowly return to the upright standing position. 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.
The posterior pelvic tilt is a great exercise that works your abdominal and hip muscles while flexing your spine.
To do the pelvic tilt:
Lie on your back with your knees bent. Slowly roll your pelvis backward as if you were flattening out your spine. Hold this position for 3 seconds. Slowly return to the starting position. Repeat 10 times.
Sometimes, hip strengthening may be in order to help you improve your walking ability. For example, you could start with basic straight leg raises and then move on to advanced hip strengthening exercises. Your physical therapist can help you decide which exercises are best for your specific condition.
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 painBiking, which places your spine in a stenosis-friendly flexed position and is an appropriate alternative if your symptoms prevent you from walking any distance
A Word From Verywell
If you have lumbar spinal stenosis, exercise may be used to treat your symptoms and help prevent the progression of the condition. Visit your physical therapist to learn exercises specific to your condition, so you can start your lumbar spinal stenosis home exercise program as soon as possible.
