What are some exercises for people with spinal stenosis?

Exercise is considered a standard, initial treatment for spinal stenosis. Cycling and swimming are often well-tolerated and beneficial.

Exercises for cervical (neck) spinal stenosis include:

• Flexion: Bring your chin down toward your chest and hold it there for 10 seconds. Then, slowly bring your chin back up to level. Repeat 3 times.

 

• Cervical rotation: Turn your head gently to the right toward your shoulder as far as is comfortable and hold it there for 10 seconds. Return to looking straight ahead. Then turn your head gently to the left toward your shoulder as far as is comfortable and hold it there for 10 seconds. Repeat with alternating turns for 3 cycles.

 

• Sideways bend: Move your right ear toward your right shoulder and hold it there for 10 seconds. Slowly return to normal position. Then, move your left ear toward your left shoulder and hold it there for 10 seconds. Repeat with alternating bends for 3 cycles.

Exercises for lumbar (lower back) spinal stenosis include:

• Back extension – While standing with your feet slightly apart, gently lean backward and hold there for 15 seconds and return to upright. Repeat 3 times. Place your hand on a chair for balance and support if needed.

 

• Back flexion – Lying on your back, bend your knees and place your feet flat on the floor. Pull your knees up toward your chest and hold them there with your hands. Hold this position for 5-10 seconds, then return to the starting position. Repeat 3 times.

 

These can be repeated several times throughout the day. Working with a physical therapist is often helpful to individualize your exercise program.