Exercising While Living with Spinal Stenosis

Sep 7, 2017 | Blog, Pain Management

Spinal stenosis is due to the narrowing of the spaces within the spine, which can put pressure on the nerves that travel along that course. The types of spinal stenosis are classified based on where on the spine the condition is occurring, and it’s possible to have more than one type of spinal stenosis at the same time. The two main types of spinal stenosis are cervical stenosis and lumbar stenosis; narrowing occurs in the neck and lower back region, respectively.

Spinal stenosis can be asymptomatic; however, many experience pain, tingling, numbness and muscle weakness, which can worsen over time. The symptoms associated with spinal stenosis can be debilitating and hinder the normal activities of everyday life. But this doesn’t mean your active lifestyle has to come to an end; there are exercises and stretches that can help with the limitations of living with spinal stenosis.

  • McKenzie Exercises: an exercise program formulated to reduce pain caused by spinal dysfunction through pine extension.
  • Dynamic Lumbar Stabilization Exercises: an exercise program that focuses on the patient’s neutral spine position and employing exercises that train the spine to stay in this position.
  • Superman Stretch: strengthens the lower back muscles and helps to improve flexibility of the mid-back, which will help to maintain good posture.
  • Healthy Back Flexibility: stretches the lower back and helps to maintain good back health.
  • Spinal Twist: aimed at keeping the lower back flexible; involves gently twisting the spinal column.
  • Side-to-Side Head Rotation: stretch the neck with side-to-side the neck turns.
  • Neck Side Tilt: this exercise keeps the cervical spine joints mobile.
  • Chin Tuck Exercise: a neck flexibility exercise that strengthens your neck muscles and helps to maintain a correct posture.
  • Seated Hamstring Stretch: the seated hamstring stretch strengthens the lower back and the hamstring muscles.
  • Hamstring Stretch on Your Back: similar to the “seated hamstring stretch’, this hamstring stretch may decrease tension in the back of the leg and lower back.
  • Knee to Chest Stretch: used to stretch the hip and lower back muscles; helps to relieve pressure on spinal nerves by opening up the intervertebral spaces.
  • Prone cobra: helps to correct issues in the cervical spine and helps to correct posture.
  • Sitting and Standing Correctly to Protect Your Spine: this isn’t necessarily an exercise however; a good posture is so important to a healthy spine; take a mental note of your normal sitting posture.


While these exercises help to facilitate a healthy lifestyle while living with spinal stenosis; please consult a healthcare professional before starting any regime. The specialists here at Comprehensive Spine & Pain Physicians have the tools to facilitate a comprehensive treatment plan to help you with Spinal Stenosis. Give us a call at (818) 325-2088 to make an appointment; our pain management facility is located in Burbank, California.