Spinal stenosis occurs when the spaces within your spine narrow, placing pressure on the nerves that travel through these areas. If you’ve been diagnosed with spinal stenosis, it can feel confusing to know what to do next. While it may be tempting to rest, one of the most effective ways to manage symptoms and stay active is through exercise for spinal stenosis. Targeted movement helps improve spinal mobility, reduce stiffness, and build the strength needed to support your back. These exercises not only ease pain, but also promote better posture, endurance, and function. This allows you to move more comfortably in daily life. This post will review what spinal stenosis is and guide you through safe, effective exercises for spinal stenosis to help you stay mobile and strong.
Take me straight to the exercises!
**This is not medical advice. Please consult your medical provider for more information.
Understanding Spinal Stenosis
Spinal stenosis refers to the narrowing of the spaces within your spine, which can put pressure on the spinal cord and surrounding nerves. This narrowing typically occurs from natural age-related changes, such as arthritis, disc degeneration, or thickening of ligaments. It affects roughly 11% of older adults in the United States, but not everyone with spinal stenosis experiences pain. In fact, while about 20% of people over age 60 show evidence of spinal stenosis on imaging, more than 80% remain symptom-free!
This is why it is important for us as physical therapists to accurately screen and assess patients. An MRI report might show you have spinal stenosis, but if your symptoms don’t match the MRI findings, then your pain most likely isn’t from spinal stenosis. It is our job to establish the root cause of your pain and find the culprit to most accurately treat you to get you feeling better in a shorter amount of time.
The symptoms of spinal stenosis can range significantly with some individuals experiencing severe pain, numbness, or even weaknesses in the legs or feet. This can lead to difficulties with walking or balance. Exercise for spinal stenosis plays a key role in managing these symptoms. By improving mobility and strength, exercise can help relieve nerve pressure and keep you active without worsening discomfort.
The Role of Exercise in Managing Spinal Stenosis
Exercise for spinal stenosis is one of the best noninvasive ways to manage pain and maintain function. Targeted movement improves blood flow, decreases stiffness, and strengthens the muscles that support the spine. While medications, such as NSAIDs (nonsteroidal anti-inflammatory drugs), may help with short-term relief, regular physical activity provides long term benefits without side effects. These improvements will benefit more than just spinal stenosis; we’re talking benefits for health and longevity for a bright and functional future.
Working with a physical therapist ensures that your exercise program is customized for your symptoms and mobility level. Over time, exercise helps maintain posture, improve balance, and prevent further loss of strength or flexibility. These are all key factors in managing spinal stenosis effectively.
Best Exercises for Spinal Stenosis
When performed consistently, exercises for spinal stenosis can improve mobility, strength, and endurance. Focus on movements that open up the joints of the spine, promote flexibility, and strengthen supportive muscles like the core, hips, and legs. Maintaining spinal mobility is a very large component of what should be addressed when dealing with spinal stenosis. As the narrowing within the spine and joints reduces the amount of movement that can occur, emphasizing mobility exercises and helping open up the joints of the spine can help relieve pressure on the nerves.
While maintaining mobility is important, building strength and improving function is crucial. Strengthening the core, back stabilizers, glutes, and legs will keep you functioning, improve balance, and keep pain at bay. Living a sedentary lifestyle is not where you want to be, regardless if you are dealing with spinal stenosis or not
Mobility Exercises for Spinal Stenosis
Opening up the joints of the spine will help alleviate pressure on the nerves. You want to emphasize exercises that maintain your spinal mobility in all directions while also paying attention to movements that make the symptoms worse. It can irritate the nerve and worsen pain. These gentle stretches promote flexibility in the lower back and hips.
Single Knee to Chest
Lie on your back with your legs straight. Grab behind your right knee and pull it towards your chest. Hold it here for 30 seconds and repeat on the other side. Perform 2-3 sets on each side.
You should feel stretching in the glutes/lower back on the side you are stretching.
3-Way Child’s Pose
Start on your hands and knees. Rock your hips back towards your feet and hold this position for 30-60 seconds and repeat.
Then, angle your hands over to the right, holding the same stretch. Repeat with angling your hands over to the left.
You should feel stretching in the lower back and/or a relief of symptoms if you are currently experiencing them.
Lower Trunk Rotation
Lie on your back with your knees bent. Keep your knees together and let your knees drop to one side, as far as you are comfortable going. Then bring your knees over to the other side. You may hold this position briefly if it feels good to you.
You will feel a slight stretch in your back during this exercise. Do not push into really painful ranges; a mild stretching pain is acceptable as this will often go away as you continue to stretch. This is also a great exercise to help relax the low back and help with pain relief.
Perform 30 reps to each side.
Strengthening Exercises for Spinal Stenosis
Building strength in the core, hips, and legs helps support the spine and reduce strain on the back. Strengthening exercises improve posture and stability so you can move with confidence.
Bridge
Lie on your back with your knees bent. This exercise is more easily performed on a firm surface. However if you can only perform this on your bed, it can work.
Squeeze your glutes together like you’re holding a $100 bill between your butt cheeks! You want to feel this exercise in your glutes, NOT your back. Once you feel your glutes turn on, lift your hips up towards the ceiling. Pause briefly at the top of the movement, then slowly lower your hips back to the starting position.
Perform 2-3 sets of 10 repetitions.
Sidelying Clam
Lie on you side and place a resistance band just above your knees. Bend your knees so your hips are flexed at a 45-60° angle. Keep your feet together and lift your top knee up towards the ceiling.
Be sure you are not rolling backwards; if so, you will be cheating with your low back. This is a gluteal exercises, not a back exercise. You should not be feeling this exercise in your low back. Take your top hand and stabilize yourself on the surface you are on if you need a little more help with stabilization.
Perform 3 sets of 10-15 reps.
Sit to Stand
Start by sitting on a chair at a comfortable height you can get up from. The lower the surface, the harder this exercise will be.
Set you feet about hip to shoulder width apart. Bring your heels slightly back so your ankle is slightly behind your knee. This will make it easier for you to stand.
Stand up without pushing up with your arms. If you need some assistance, either push off of your thighs or the surface you are sitting on. As you get stronger, start to reduce the support you use with your arms.
Perform 3 sets of 10 reps.
Pallof Walkout
During this exercise, the resistance band will be pulling you towards one direction. Don’t let it. Maintain your abdominal bracing and your breathing. You may feel one side of your abdominals working more than the other as they work extra hard to resist the pull of the resistance band in the opposite direction.
With the band providing resistance to the left, step out towards the right 1-2 steps, then extend your arms out in front of you while holding the resistance band. It will feel harder to resist the pull of the band as you extend your arms. Step back to the starting position and repeat.
Perform 2-3 sets of 10 reps in this positions. Then turn around so the resistance band provides resistance to the right as you step out towards the left 1-2 steps. Repeat going the other direction.
Exercise Precautions and Safety Tips
Before beginning any exercise, consult your healthcare provider or physical therapist to ensure your movements are safe for your condition. If your symptoms worsen during a specific exercise, stop and modify the movement.
Focus on form and control rather than intensity. Move slowly, breathe steadily, and avoid exercises that cause sharp or radiating pain. As a general rule, mild stretching or muscle fatigue is normal—pain is not.
Red Flags to Watch Out For
Although exercise is beneficial for most people with spinal stenosis, certain symptoms require medical attention. Seek immediate care if you experience:
- loss of bowel/bladder function
- numbness in the inner thighs or genital region
- significant bilateral lower extremity weakness
These could indicate a more serious condition requiring urgent evaluation. As always, speak with your healthcare provider with any other concerns you may have.
Other Helpful Types of Exercise for Spinal Stenosis
In addition to traditional stretching and strengthening, low-impact aerobic exercises can support spine health, as well as cardiovascular fitness.
Aquatic Exercise
Water-based activities like swimming or water aerobics reduce pressure on the joints while allowing for full movement. The buoyancy of water makes this ideal for people with spinal stenosis, especially when pain levels are more severe.
Walking and Cycling
Both walking and cycling improve circulation and mobility without adding strain to the spine. Start with short durations and gradually increase time as tolerated.
Yoga and Pilates
Gentle movements that focus on posture, core control, and flexibility can be valuable additions when performed under the guidance of a knowledgeable instructor.
Other Articles Related to Back Pain and Radiating Symptoms
- Pain From Your Back Down Your Leg? Sciatica Treatment Explained!
- 5 Best Exercises for a Pinched Nerve in the Back
- The Best Core Strengthening Exercises for Back Pain Relief
- Quadratus Lumborum: Stretches and Exercises to Relieve Back Pain
- How to Get Rid of the Pain from Piriformis Syndrome
FAQs About Exercise for Spinal Stenosis
Is exercise good for spinal stenosis?
Yes. Exercise is one of the most effective ways to manage spinal stenosis. It helps maintain mobility, strengthen supporting muscles, and reduce pain.
What exercises should I avoid with spinal stenosis?
Avoid movements that cause significant increases in pain or pain that begins to travel down the legs. Movements that cause this will typically involve deep back extension or twisting as these movements close the joints and compress nerves even more than they already are. A physical therapist can modify exercises for your comfort.
How often should I exercise for spinal stenosis?
Aim for 3–5 sessions per week, alternating between mobility and strength work. Consistency is more important than intensity.
Can exercise prevent spinal stenosis from getting worse?
Exercise can’t reverse spinal narrowing, but it can improve function, reduce pain, and slow symptom progression.
References
Walter KL, O’Toole JE. Lumbar Spinal Stenosis. JAMA. 2022;328(3):310. doi:10.1001/jama.2022.6137
TL;DR
Spinal stenosis causes narrowing in the spine that can compress nerves and lead to pain, weakness, or numbness. Exercise for spinal stenosis helps manage these symptoms by improving mobility, strength, and endurance. Incorporating stretching, strengthening, and low-impact aerobic exercise can reduce pain and improve function. Always consult your healthcare provider before starting a new exercise routine. This post reviews what spinal stenosis is and guide you through safe, effective exercises for spinal stenosis to help you stay mobile and strong.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
