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If you’ve got spinal stenosis, you know how frustrating it can be. One wrong move, and bam—pain, stiffness, or that awful numbness that makes even a short walk feel like a marathon. But here’s the good news: the right exercises can help. And no, I’m not talking about some impossible workout routine that requires a personal trainer and a home gym. I mean real, doable movements that can make your back (and life) feel better.
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Why Exercise Matters
When your spine starts narrowing and pressing on nerves, everything from standing to bending can feel uncomfortable. And while resting might seem like the best option, too much of it can make things worse. Movement—when done right—can reduce pain, improve flexibility, and keep you mobile longer.
But here’s the kicker: not all exercises are created equal. Some can help; others can make things worse. So, let’s focus on what works.
The Best Exercises for Spinal Stenosis
1. Pelvic Tilts (Your Low Back’s Best Friend)
Simple but effective, pelvic tilts help strengthen your core and support your spine.
- Lie on your back, knees bent, feet flat on the floor.
- Gently tilt your pelvis back, pressing your lower back into the floor.
- Hold for a few seconds, then release.
- Repeat 10-15 times.
This move is subtle, but don’t underestimate it—done consistently, it can make a big difference in pain levels.
2. Knee-to-Chest Stretch (Instant Relief, Seriously)
This one’s like a sigh of relief for your lower back.
- Lie on your back and pull one knee toward your chest.
- Hold for about 20-30 seconds, then switch sides.
- For an extra stretch, pull both knees in at once.
It’s simple, but it works wonders for opening up tight areas and relieving pressure.
3. Seated Forward Bend (Great for When Standing Feels Like a Chore)
Standing stretches can feel like too much some days, and that’s okay. This seated version is a great alternative.
- Sit in a sturdy chair, feet flat on the ground.
- Slowly lean forward, reaching for your shins or ankles.
- Hold for 20-30 seconds, breathing deeply.
It stretches your spine and hamstrings without putting too much stress on your body.
What Not to Do
Not all movements are helpful. Some can trigger more pain. Try to avoid:
1. High-impact exercises like running or jumping
2. Deep backbends (these can increase nerve compression)
3. Heavy lifting without proper form
Final Thoughts: Keep It Moving
Spinal stenosis doesn’t mean you have to stop moving—it just means you need to move smart. Start slow, listen to your body, and be consistent. A few minutes a day can add up to real relief over time.
