7 Exercises for Lumbar Spinal Stenosis

Spinal stenosis refers to narrowing of your spinal canal, which contains the spinal cord. Narrowing can also happen in the areas of the spine where your nerves exit. This narrowing can pinch your nerves or spinal cord, resulting in pain, numbness, and sometimes weakness. Most often, spinal stenosis affects your lower spine.

The good news is, exercises can help relieve and prevent symptoms. Here we’ll give some examples and suggest which activities to avoid with this condition.

What are the causes and symptoms of spinal stenosis?

There are many causes of spinal stenosis. But the most common one is arthritis, or “wear and tear” changes that happen with age. It usually affects people in their 50s or 60s. 

When spinal stenosis affects your neck (cervical spinal stenosis), it causes symptoms in your arms. When it affects your low back (lumbar spinal stenosis), it causes symptoms in your legs. Lumbar spinal stenosis tends to be more common. In fact, it’s the most common diagnosis for those having lumbar surgery over the age of 65. 

Not everyone who has spinal stenosis will have symptoms. For some, the symptoms may start out mild and progressively get worse. The symptoms of lumbar spinal stenosis include: 

• Low back pain

• Shooting or cramping pain in your buttocks, legs, and feet

• Decreased sensation or tingling in one or both legs and/or feet

• Weakness in one or both legs and/or feet

• Increased pain with standing and walking for longer periods of time

• Decreased pain with sitting or flexion (leaning forward)

• In severe cases, loss of bladder and bowel control

What are the best exercises for lumbar spinal stenosis?

There’s no cure for spinal stenosis. But there are nonsurgical treatment options to help with your symptoms. Exercise plays a big role in relieving your symptoms and preventing loss of function that can happen with spinal stenosis over time.

Exercise can help do the following:

• Improve and maintain movement of your spine

• Strengthen your core muscles that support and protect your spine

• Correct or maintain muscle imbalances 

• Promote the normal curvature of your spine

• Strengthen your lower body (especially in cases of leg and foot weakness) 

EXPERT PICKS: WHAT TO READ NEXT

• How is spinal stenosis different from sciatica? Learn more about this radiating leg pain.

• Don’t lose sleep over back pain. Try these sleeping tips to help you get some rest.

• Spinal stenosis isn’t the only cause of back pain. Learn about other common causes.

A 2023 review of studies found that flexion-based exercises, core strengthening, and stretches can help relieve pain and improve strength for those with spinal stenosis. A 2019 randomized clinical trial compared different nonsurgical treatments for participants with lumbar spinal stenosis. It suggested a program of stretching, strengthening, and manual therapy (such as massage and traction) provided the best short-term pain relief. But group exercise programs and medical care also improved walking capacity. 

Before you start an exercise program, it’s important to talk to a healthcare professional to get the right diagnosis and treatment plan. Start slowly with the exercises, and progress as tolerated. 

Below are seven exercises that may help ease symptoms related to lumbar spinal stenosis. Try to perform them at least twice a week. You shouldn’t have pain during or after the exercise. If you do, stop the exercise and talk to your healthcare team. 

Read more like this

Explore these related articles, suggested for readers like you.

The 5 Best Stretches and Exercises for Lower Back Pain Relief

When Should I Go to the ER for Back Pain?

How to Sleep With Sciatica: 3 Positions for a Restful Night’s Sleep

What Is Sciatica, and How Is It Treated?

View more

1. Child’s pose

Exercises like the child’s pose stretch put your back into a flexion position. This relieves spinal stenosis pain by opening up the spaces in your spinal canal and taking pressure off your nerves. It also stretches your hips and lower back muscles. 

• Step 1: Start by getting on all fours, with your hands below your shoulders.

• Step 2: Move your hips back to your heels as you fold forward. Keep your arms outstretched in front of you.

• Step 3: Try to stretch all the way back so your bottom is resting on your heels. 

• Step 4: If you can’t rest your bottom on your feet, place a cushion in between your bottom and feet to rest on.

• Step 5: Keeping your arms in front and head resting on the floor, hold this position for 15 seconds.

• Step 6: Return to the starting position on all fours.

• Step 7: Repeat up to five times.

2. Knee-to-chest stretch

This gentle knee-to-chest stretch places your spine in flexion to relieve pain and stretch out tight muscles in your hips and back.

• Step 1: Lie on your back with your knees bent and your feet flat on the floor.

• Step 2: Slowly lift both knees up to your chest, pulling them in with your hands on your shins.

• Step 3: Hold this position for 10-15 seconds.

• Step 4: Return to the starting position with your feet flat on the ground.

• Step 5: Repeat this 10-12 times.

3. Pelvic tilts

The pelvic tilt exercise helps to strengthen your core muscles. A strong core protects and supports your back. This exercise also opens up the spaces in your lumbar spine to take pressure off of your nerves.

• Step 1: Lie on your back with your knees bent and your feet flat on the floor.

• Step 2: Tighten your abdominal muscles as you tilt your pelvis up and push your lower back into the floor.

• Step 3: Hold for 3 seconds.

• Step 4: Relax your abdominals to return to the starting position.

• Step 5: Repeat 3 sets of 10.

4. Bird dog

The bird dog exercise strengthens your core muscles, as well as your arms and legs. Pull your belly to your spine to tighten your abdominal muscles, and slightly tuck your tailbone. This will help to keep your back from arching (which can worsen your symptoms).

• Step 1: Start on all your fours, with your hands under your shoulders.

• Step 2: Keeping your abdominal muscles tight, slowly extend one arm forward and then place it down. Repeat with the other arm.

• Step 3: Once you feel secure with that movement, lift one leg straight behind you and then return it down. Repeat with the other leg.

• Step 4: Next, you will put both of these motions together. Keeping your trunk stable, lift your right arm and your left leg.

• Step 5: Place them down and repeat with the left arm and the right leg.

• Step 6: Repeat 10-12 times on each side.

Note: You can do this exercise with only your arms or your legs until you feel strong enough to perform both at the same time.

5. Glute stretch

Tight glutes can put additional stress on your back, which can contribute to back pain. This glute stretch improves the flexibility of your hips.

• Step 1: Sit on a mat with your knees bent in front and your feet flat on the floor. Extend your arms behind you to support your upper body. 

• Step 2: Cross your right leg over your left, so the ankle of your right leg is on the knee of your left leg.

• Step 3: You will feel a stretch in your right glute.

• Step 4: To deepen this stretch, pull your left heel closer to your body.

• Step 5: Keep your back straight as you hold this stretch for 30 seconds.

• Step 6: Repeat on the other side.

• Step 7: Repeat up to three times on each side.

6. Lumbar rotations

This lumbar rotation stretch will help increase spinal mobility, as well as gently stretch the muscles in your lower back. This move will help decrease stiffness to help you move with increased ease.

• Step 1: Lie on your back with your knees bent and your feet flat on the floor.

• Step 2: Extend your arms straight out to the side with your palms down.

• Step 3: Slowly drop your knees to the right side. 

• Step 4: Let them fall to the side as far as you can comfortably go. You will feel a stretch on the opposite side of your trunk.

• Step 5: Both of your shoulders should stay on the floor throughout the exercise. Don’t let one side come up as you twist.

• Step 6: Hold for 5 seconds.

• Step 7: Move them back to the middle before letting them drop to the other side.

• Step 8: Hold for 5 seconds.

• Step 9: Repeat five times on each side.

7. Wall squats

Squats are an important exercise as spinal stenosis can cause leg weakness. This wall squat exercise strengthens your hips and legs to help you move with ease and maintain balance with everyday activities. You can do squats without a wall. But if your legs are weak, the wall can give you more stability until your strength improves.

• Step 1: Stand with your back against the wall.

• Step 2: Walk your feet out one step in front. Your feet should be slightly wider than shoulder-width, with your toes pointed slightly out.

• Step 3: Bend your knees into a squat position. Try to come down far enough so your knees are bent to a 90-degree angle in a sitting position. Keep your back against the wall.

• Step 4: Hold for 5-10 seconds.

• Step 5: Return to a standing position.

• Step 6: Repeat 10-15 times.

What activities should you avoid with spinal stenosis?

Because of the narrowing of your spinal canal, certain activities can make your condition and symptoms worse. It’s important to stay active, but you should avoid the following types of activities if you have lumbar spinal stenosis.

Heavy lifting and high-load exercises, such as:

• Heavy lifting

• Any exercise that places a heavy load on your back, like the back squat or the clean and press

Prolonged or high-impact activities like:

• Prolonged standing

• Long walks (but walking for short periods of time is fine) 

• High-impact activities such as running and jumping

• Contact sports 

Movements and positions including:

• Sudden twisting movements

• Exercises or activities that extend your spine past neutral (like back bends or similar yoga moves) 

• Sleeping on your stomach 

How do you treat lumbar spinal stenosis?

In addition to the exercises listed above, there are other treatment options to help decrease pain and maintain function for those with spinal stenosis:

• Aerobic activity: Inactivity can lead to increased pain, stiffness, and weakness. Experts recommend low-impact activities like short bouts of walking, cycling, and swimming. 

• Anti-inflammatory medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin, naproxen (Aleve), or ibuprofen can help decrease pain and inflammation. Long-term use of these medications isn’t recommended due to possible side effects.

• Physical therapy: A physical therapist can perform soft tissue massage, joint mobilization, or traction to help decrease symptoms. They can also develop an exercise program just for you.

• Epidural steroid injections: A spine specialist can inject steroid medication into your back with X-ray guidance to help decrease inflammation and pain. The results are often short-lived, however.

• Acupuncture: Research suggests acupuncture may be an effective way to treat pain from spinal stenosis. 

• Bracing: A lumbar brace can help provide support to the spine, especially for those with a weak core. 

• Surgery: According to the American Academy of Orthopedic Surgeons, surgery is an option for those who continue to have pain and weakness after conservative methods. 

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

Our editorial standards

Meet our experts