Spinal Stenosis Exercises to Relieve Back Pain

September 22,2024

The right mix of exercise therapy can help treat pain and stiffness in your back from spinal stenosis..
Pelvic tilts can help open up the joint spaces in your lumbar spine as you round out your back. “They help to create more independent movement of your pelvis in relation to your back, so you’re not as stiff when moving around,” says Dr. Kemp. Pelvic tilts can also help you engage your core muscles to promote better stability during movement..
Like pelvic tilts, the knee-to-chest exercise helps open up your lumbar spine, giving it a stretch to relieve pressure on compressed nerves. According to Dr. Kemp, this exercise also promotes hip mobility..
In child’s pose, you reach your arms up in a crouching position, stretching your whole spine from top to bottom. “It’s nice to put your hips and arms in that flexion, end-range bending motion to promote increased mobility and tolerance to that range without feeling so stiff,” says Dr. Kemp. .
Strengthening your side hip muscles can relieve stress on your lumbar spine. “Stronger hips are better able to absorb force when you stand upright or move, so you can tolerate those positions better,” according to Dr. Kemp. .
Bridges help to strengthen your glute and core muscles, reducing strain on your low back when you stand and walk. .
Your hamstrings connect to your sit bones. Tight hamstrings can pull on your butt and pelvis, creating more stiffness. “When you’re stiffer, it’s harder to move comfortably and tissues tend to get more irritated,” says Dr. Kemp. .
This stretch involves sitting in a chair and slowly sliding your hands down to your feet. “Opening up those tight muscles around your spine can relieve stiffness and improve mobility,” says Dr. Kemp.