Home BEST FOR HEALTH 5 Recommended Spinal Stenosis Exercises for Back Pain Relief

5 Recommended Spinal Stenosis Exercises for Back Pain Relief

Spinal Stenosis Exercises
Spinal Stenosis Exercises

5 Recommended Spinal Stenosis Exercises for Back Pain Relief

Spinal stenosis exercises can help ease the pain and discomfort associated with spinal stenosis. This condition, which is the narrowing of the spine, can cause a number of issues such as pain, numbness, and tingling in the legs, feet, arms, and hands. Fortunately, there are several exercises that can help alleviate these symptoms and provide relief. In this blog post, we’ll be discussing five recommended spinal stenosis exercises that can help reduce back pain and improve overall quality of life. Keep reading to learn more about how these exercises can help!

1) The McKenzie Method

The McKenzie Method is a set of exercises recommended by physiotherapist Robin McKenzie to alleviate back pain and improve mobility. It is especially helpful for those with Spinal Stenosis. The basic premise of this method is to identify the specific movement or posture that worsens the pain and then prescribe exercises to counteract it.
In the case of Spinal Stenosis, a common aggravating movement is forward bending or sitting for prolonged periods. To counteract this, McKenzie recommends performing extension exercises for the lumbar spine. This can be done by lying face down and gradually pushing up with the arms, allowing the back to arch. This movement should be done gradually and with control, without forcing it.
The McKenzie Method is not a quick fix solution, but rather a long-term approach to managing and preventing back pain. By regularly performing these spinal stenosis exercises, you can improve your posture, reduce pain, and improve your overall quality of life. It is important to consult with a physiotherapist or healthcare provider before starting any exercise program, especially if you have a pre-existing medical condition.

Spinal Stenosis Exercises
Spinal Stenosis Exercises

2) Lumbar Spine Extension

One of the Spinal Stenosis Exercises that can provide relief from back pain is the Lumbar Spine Extension. This exercise is aimed at strengthening the muscles in your lower back, as well as stretching the ligaments and joints in that area.
To perform the Lumbar Spine Extension, begin by lying face down on a flat surface, with your hands placed on your lower back. Slowly lift your upper body off the ground while keeping your hips pressed firmly into the floor. Make sure you keep your neck straight and gaze forward as you raise your head and shoulders.
Hold the position for a few seconds, and then slowly lower your upper body back down to the ground. Repeat this exercise for several repetitions, aiming to gradually increase your range of motion and the duration of each repetition.
As with any Spinal Stenosis Exercise, it’s important to start with a low intensity level and gradually increase as your strength and flexibility improve. If you experience any pain or discomfort during the exercise, stop immediately and consult your doctor or physical therapist.
In addition to the Lumbar Spine Extension, incorporating other Spinal Stenosis Exercises like the McKenzie Method, Pilates Swan, Yoga Cat-Cow Pose, and Seated Torso Rotation can help you manage your back pain and improve your overall mobility and quality of life. Be sure to speak with your healthcare provider before beginning any exercise regimen to ensure that it is appropriate for your specific needs and health status.

3) The Pilates Swan

One of the best Spinal Stenosis Exercises is the Pilates Swan. This exercise focuses on the muscles in your back and helps to strengthen them, making them less likely to cause you pain.
To start the exercise, lie face down on a mat or floor with your hands by your shoulders and your elbows bent. Keep your feet close together and your legs straight. Inhale and lift your head and chest off the mat, keeping your neck relaxed. As you do this, keep your arms straight and your shoulders relaxed. After a little period of holding this position, carefully reposition yourself.
Repeat this exercise for several repetitions. As you get stronger, you can lift your legs as well to work on your glutes and hamstrings.
This exercise helps to strengthen the muscles in your lower back and improve your posture. It’s a great addition to any Spinal Stenosis Exercises routine.

4) Yoga Cat-Cow Pose

Yoga Cat-Cow Pose is a popular exercise in yoga that can help to relieve spinal stenosis pain and discomfort. This exercise is a simple stretch that can help to stretch out the spine, release tension in the back muscles, and increase flexibility. It involves moving the spine from a rounded position (cat pose) to an arched position (cow pose) and back again.
Start by getting down on your hands and knees on the ground. Ensure that your knees are directly behind your hips and your wrists are directly beneath your shoulders. Take a deep breath in and arch your spine upwards, lifting your tailbone and head towards the ceiling. This is the cow pose. Hold for a few seconds, and then exhale and round your spine downwards, bringing your chin towards your chest and your tailbone towards the floor. This is the cat pose.
Repeat this movement for several repetitions, focusing on breathing deeply and slowly. The movement should be fluid and gentle, not forceful. You can adjust the movement to your level of comfort, but remember to avoid any pain or discomfort.
Yoga Cat-Cow Pose is an excellent Spinal Stenosis Exercise because it helps to increase spinal mobility, improve posture, and reduce stiffness and pain in the back. Incorporate this exercise into your daily routine, and you’ll start to notice a difference in the way your back feels and moves. As with any exercise, be sure to consult with your doctor or physical therapist before starting a new exercise routine, particularly if you have Spinal Stenosis or any other medical condition.

5) Seated Torso Rotation

One of the recommended Spinal Stenosis Exercises is the Seated Torso Rotation. This exercise targets the muscles in the lower back and the hips, helping to improve flexibility and alleviate back pain.
To perform this exercise, sit on a chair with your feet firmly planted on the ground. Make sure your shoulders are relaxed and your back is straight. Place your hands on your thighs, and slowly twist your torso to the right. Once you’ve held the position for a short while, go back to the beginning position. On the left side, repeat the exercise.

The Seated Torso Rotation is a low-impact exercise that can be done at home or at work. It’s important to take your time and not over-exert yourself. The moment you experience any discomfort or agony, cease the workout.
Regular practice of Spinal Stenosis Exercises such as the Seated Torso Rotation can help to strengthen the muscles in the back and reduce pain caused by spinal stenosis. It’s important to consult with your doctor or physical therapist before starting any new exercise regimen to ensure it’s safe and effective for your individual needs.


Spinal stenosis exercises can cause significant discomfort and affect your daily life. However, incorporating spinal stenosis exercises into your daily routine can help alleviate the pain and increase mobility. From the McKenzie method to yoga poses and seated torso rotations, there are various exercises that can be tailored to meet your specific needs and preferences.
It is important to consult with a medical professional before beginning any new exercise program, especially if you have a spinal stenosis diagnosis. They can help guide you in finding the right exercises and ensuring proper technique to avoid any further injuries.
Remember, consistency is key. Incorporating spinal stenosis exercises into your daily routine and committing to them long-term can help you manage pain and improve overall quality of life. So why not try some of the recommended exercises today? Your back will thank you for it.

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