Lumbar Spinal Stenosis Exercises

Lumbar spinal stenosis is a condition in which the space within the lower spine becomes narrow, placing pressure on the nerves that travel into the legs. This narrowing can lead to symptoms such as pain, numbness, stiffness, and weakness, especially during standing or walking. While the condition is common among older adults, the right exercises can help improve mobility, reduce discomfort, and support better spinal function.

This guide covers safe, gentle, and effective lumbar spinal stenosis exercises designed to relieve pressure from the lower spine and strengthen the supporting muscles.

What Are the Best Exercises for Lumbar Spinal Stenosis?

Exercises that involve flexion (forward bending), gentle mobility work, and controlled strengthening are typically helpful for managing spinal stenosis symptoms. Flexion-based positions can create more space in the spinal canal, easing pressure on the nerves.

Below are some of the most beneficial exercises.

1. Lumbar Flexion Exercise: Knee-to-Chest Stretch

This exercise gently rounds the lower back and can help reduce nerve compression.

How to Perform:

1. Lie on your back with your legs extended.

2. Bend one knee and bring it toward your chest.

3. Hold your shin with both hands and gently pull the knee closer.

4. Maintain the stretch for 15–30 seconds, breathing steadily.

5. Return to the starting position and repeat on the other side.

Repeat this stretch 2–3 times per leg. If you're comfortable, you can bring both knees toward your chest for a deeper stretch.

2. Back Extension Exercise: Prone Press-Up

This movement encourages gentle spinal extension and promotes lower back mobility.

How to Perform:

1. Lie on your stomach with your hands under your shoulders.

2. Keep your hips relaxed and in contact with the floor.

3. Slowly push through your hands, lifting your chest while your pelvis stays down.

4. Hold the raised position for 5–10 seconds.

5. Lower yourself back down with control.

Perform 5–10 repetitions, increasing the height gradually if it feels comfortable.

3. Child’s Pose Stretch

This calming stretch helps lengthen the spine, relax the lower back, and reduce tension.

How to Perform:

1. Kneel on the floor with your knees slightly apart.

2. Sit back onto your heels and extend your arms forward.

3. Lower your chest toward the ground, allowing your spine to lengthen.

4. Rest your forehead on the floor and breathe deeply.

5. Hold for 20–30 seconds.

For a deeper stretch, gently walk your hands to the left and right, holding each side for several breaths.

Repeat the stretch 2–3 times.

Additional Helpful Activities

✔ Hamstring & Hip Flexor Stretching

Tightness in these muscles can increase strain on the lower spine, so gentle stretching may provide added relief.

✔ Core Strengthening

Exercises such as pelvic tilts, modified planks, and deep abdominal activation help support the lumbar spine.

✔ Low-Impact Movement

Activities like walking, stationary cycling, or water-based exercise can improve endurance and reduce stiffness.

Read more

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2. Trigger Points: Causes and Symptoms
3. 6 Effective Physiotherapy Exercises for Shoulder Pain Relief
4. Poor Posture to Strength: 10 Ways to Correct Your Posture
5. Immediate Relief for Sciatica Pain
6. What is Manual Spinal Traction in Physiotherapy?
7. Lumbar Spondylolisthesis vs Spondylosis

People Also Ask

What are the best exercises for lumbar spinal stenosis?

Exercises that emphasise gentle flexion, mobility, and core activation are often recommended. Movements such as knee-to-chest stretches, prone press-ups, and Child’s Pose can help relieve stiffness and reduce nerve irritation. However, individual needs vary, so seeking professional guidance is beneficial.

Can spinal stenosis improve with exercise?

Exercise can help manage symptoms by increasing flexibility, strengthening supportive muscles, and promoting better spinal alignment. While exercise may not reverse stenosis, it often improves comfort and mobility. Always consult a healthcare provider or physical therapist for personalised advice.

About the Author

Dr Ajay Shakya, MPT, Certified Manual Therapist
Dr Ajay Shakya is an experienced physiotherapist specialising in rehabilitation, manual therapy, and holistic wellness. With a Master of Physiotherapy in Neurological Conditions and a Diploma in Nutrition, he is dedicated to providing patient-centred care that supports recovery and long-term well-being.

This article is intended for educational purposes only and should not replace professional medical advice.