What to know about exercises for spinal stenosis

Certain exercises may help reduce pain and improve mobility and core strength in people with spinal stenosis.

Below are some exercises a person with spinal stenosis can do to help increase spinal mobility.

A person should always perform these exercises slowly. They should always hold the exercise before relaxing and returning to the starting position.

Pelvic tilts

A person can perform pelvic tilts with the following steps:

1. Lie on the back, with knees bent at a 90-degree angle.
2. Bend the hips to 45 degrees and place the feet flat on the floor or bed, with feet and knees hip-width apart.
3. Tilt the pelvis backward, pushing back into the floor or bed, slightly lifting the buttocks.
4. Hold this position, then return to the starting position.
5. Tilt the pelvis forward, with the back arched.
6. Hold this position, then return to the starting position.
7. Repeat this exercise around 10–20 times.

Knee hugs

A person can perform knee hugs through the following steps:

1. Lie flat on the back and gently bring the stomach in toward the spine.
2. Gently draw the knees up toward the chest, one knee at a time.
3. Place hands below the knees and gently pull them toward the chest, feeling a greater stretch.
4. Return to the starting position.
5. Repeat 10–20 times.

Knee rolls

A person can perform knee rolls with the following steps:

1. Lie on the back with the knees bent and feet flat on the floor or bed, ensuring that the knees are close together.
2. Gently and slowly lower both knees toward the right side, as far as is comfortable.
3. Bring the knees back to the starting position and repeat the movement on the left side.
4. Repeat on both sides around 10–20 times.

Certain exercises can help a person with spinal stenosis strengthen the muscles around the hip. This can help with walking and standing more easily.

Hip bridges

A person can perform hip bridges with the following steps:

1. Lie on the back with the knees bent and feet hip-width apart.
2. Use the stomach muscles to push the lower back gently into the floor, and squeeze the buttocks.
3. Push the hips off the ground and hold this position for 5 seconds. Aim to raise the pelvis until the trunk aligns with the legs.
4. Slowly return to the starting position.
5. Repeat this exercise around 10 times.

Sit to stand

A person can perform sit-to-stand exercises with the following steps:

1. Place the back of a supportive chair against a wall.
2. Sit up tall on the chair with:
   • feet flat on the floor
   • knees bent to 90 degrees
   • knees hip-width apart
   • shoulder blades back and down
3. Place the hands across the chest or out in front to avoid pushing up on the knees or the chair.
4. Stand tall with the feet hip-width apart.
5. Return to the starting position by bending the knees and pushing the buttocks back toward the chair.
6. Repeat this exercise slowly around 5–10 times.

Wall squats

A person can perform wall squats with the following steps:

1. Stand with the back against a wall, feet slightly away from the wall and hip-width apart.
2. Slowly slide the back down the wall until the knees are at a 90-degree angle.
3. Slide the back up the wall and return to the starting position.
4. Repeat this exercise 5–10 times.

Learn about the benefits of different types of squats.

Exercises that stretch the leg muscles can help reduce tension and pain in the lower back.

Below are some exercises a person with spinal stenosis can do to stretch their leg muscles.

Hip stretches

A person can perform hip stretches with the following steps:

1. Stand tall with the feet hip-width apart and shoulder blades back and down.
2. Place the hands on a chair or wall in front.
3. Move one leg back as far as is comfortable. Slowly lunge forward while keeping the pelvis pointing straight ahead. Do not arch the back during this stretch.
4. Hold for 30–60 seconds.
5. Return to the starting position and repeat this stretch on the other leg.
6. Repeat 2–3 times.

Calf stretches

A person can perform calf stretches with the following steps:

1. Stand tall with the feet hip-width apart and pull the shoulder blades backward and down.
2. Place the hands on a chair or wall in front.
3. Place one foot backward behind the other, keeping:
   • feet hip-width apart
   • toes pointing forwards
   • heels on the floor
   • the knee on the back leg straight
4. Bend the front knee and lean forward toward the chair or wall, feeling the stretch in the calf. Hold for 30–60 seconds.
5. Return to the starting position and repeat this stretch on the other leg.
6. Repeat 2–3 times.

A person with spinal stenosis should avoid exercises that put added strain on the spine. They should also avoid any activities that cause pain, such as lifting heavy weights or walking long distances.

It is also best to avoid high contact sports and high impact exercises to help protect the spine from damage.

Getting enough exercise for people with spinal stenosis helps maintain mobility for as long as possible.

A 2022 systematic review suggests that a combination of manual physical therapy and exercise can provide clinically important short-term improvement in symptoms and function in people with spinal stenosis.

Physical therapy is a good treatment option for people with spinal stenosis.

During physical therapy, a physical therapist can help a person improve their ability to move and function.

A physical therapist can also advise on suitable exercises that a person can do at home.

Here are some frequently asked questions about spinal stenosis.

What is the most successful treatment for spinal stenosis?

Typically, a doctor first prescribes nonsteroidal anti-inflammatory drugs (NSAIDs) and physical therapy.

If a person continues to experience pain or their condition begins to progress, they may require surgery to relieve compression in the spine.

How do you stop spinal stenosis from progressing?

Following a suitable treatment plan for spinal stenosis, which may include exercises, can help reduce symptoms. It may also help slow the progression of the condition, but it may not stop progression completely.

Spinal stenosis causes the spaces in the spine to narrow. This can place pressure on the spinal cord and nerves in the spine. This pressure can cause the symptoms of spinal stenosis.

Certain exercises can help a person with spinal stenosis to improve strength and maintain mobility.

A person can do knee hugs, knee rolls, and pelvic tilts to help improve spinal mobility. They can also practice sit-to-stand exercises, hip bridges, and wall squats to strengthen muscles. To stretch the leg muscles, a person may wish to do calf and hip stretches.

It is best to contact a doctor for advice before beginning any new exercises. They may also refer a person to a physical therapist for additional support.