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Article from Issue #20 (April 7, 2020)

Top 5 Lumbar Spinal Stenosis Exercises and Stretches

by Doctor Jo

Source: AskDoctorJo

Lumbar spinal stenosis can press on the spinal cord and the nerves that travel through the spine. Symptoms include pain or cramping in the legs when standing for long periods or when walking.

Lumbar spinal stenosis often happens with age. The discomfort usually eases when bending forward or sitting down. These exercises & stretches should help relieve lumbar spinal stenosis pain.

Start off by stretching your lower back and gluteus muscles. This will help take the pressure off your spine.

Then you will go into a progress of the dead bug. This includes a pelvic tilt, and movement of the arms and legs. Make sure you master the pelvic tilt first because it’s the most important part of the exercise.

Finally, you will do a bird dog progression in quadruped. This helps strengthen the core, and it helps work on general stability.