The Benefits Of Exercise As A Spinal Stenosis Treatment Option

Spinal stenosis is more common when the space around the spinal cord becomes too narrow. It exerts pressure on the spinal cord or nerves that travel to the muscles, resulting in chronic neck or lower back pain. The symptoms differ depending on the affected area, such as the neck, lower back, or abdomen, and they can become severe if you do not get appropriate spinal stenosis treatment on time.

However, according to the experts, exercise can improve spinal stenosis. It can minimize symptoms, build strength, improve flexibility, and help you stay active. Many doctors may suggest exercises that target your core, strengthen muscles, and support your spine to ease the symptoms.

Here is a list of five exercises that can help treat spinal stenosis.

Traditional Plank

Planks are the best exercise to strengthen the core. Both traditional and side planks can help ease the symptoms associated with spinal stenosis. To practice traditional or forearm plank, lie on your stomach and take a push-up-like position. Put all your body weight on your forearms, elbows, and toes while maintaining a position parallel to the floor. Hold your body in that position for at least 30 seconds, then relax on the floor.

Side Plank

For the side plank, lie on your left side with your knees bent and your left elbow under your shoulder. Engage your core by raising your hips and knees off the floor while maintaining a neutral head and spine. Remain in the position for at least 30 seconds, then lower your hips. Repeat the same on your right side and enjoy the effects.

Pelvic Tilts

To perform this exercise, lie on your back. Relax your body and bend your knees. Place your arms by your sides and your feet on the ground. Now, tighten your stomach muscles, inhale, and slowly push the small of your back into the floor. Hold the position for 10 seconds and come back to your original position.  Repeat this ten times every day for more effects.

Knee-to-chest Stretches

Perform this stretch by lying on your back. Bend your knees and pull them into your chest. Grip your bent knees with your hands and hold in that position for 30 seconds. If you feel uncomfortable, you can lower your legs before time. The next move is to bend your knees and pull one leg up to your chest while keeping the other straight on the floor. Grip your bent knee for 30 seconds and then straighten your leg. Perform a single knee stretch and a double knee stretch five times.

Standing Quadriceps Stretches

To perform this stretch, stand near a sturdy chair or a wall to take the support. Start by taking the support of the wall or chair with your right hand and fold your left leg by bringing your foot towards the left butt. Stand in the position where your knee points to the floor and grasp your foot for 30 seconds. Repeat the same with your other foot at least five times.


In conclusion, for more information on exercises that can help with spinal stenosis treatment, book an appointment with the spine specialists of top healthcare centers, like ANSSI Wellness, and seek their recommendation for a pain-free life.