Exercises to Avoid with Lumbar Spinal Stenosis

If you have lumbar spinal stenosis, the goal while exercising is to keep the spine in a "neutral" or slightly flexed (forward-leaning) position.

However, many standard exercises do the exact opposite, forcing the lower back into an arch that can trigger a flare-up.

Here are exercises to avoid making your lumbar spinal stenosis symptoms worse, as well as alternatives that will help you stretch and build strength without making your symptoms worse.

1. Avoid back extensions and "Supermans"

Any exercise that involves lying on your stomach and lifting your upper body or legs are designed to strengthen the lower back muscles. However, for a person with stenosis, this creates a deep arch (extension) that puts immediate pressure on the facet joints and can narrow the space for the nerve bundle and/or your spinal nerves in your lower back.

Try the bird-dog instead

The bird-dog exercise allows you to strengthen your core and back stabilizers while keeping your spine in a flat, neutral position.

• Start by kneeling on your hands and knees with a flat back.
• Slowly extend your right arm forward and your left leg back.
• Focus on keeping your hips level and your back from sagging toward the floor.

This builds the same muscle groups as a back extension without the harmful arch.

2. Avoid standing overhead presses

Any exercise that involves lifting weights directly over your head, such as a military press or dumbbell shoulder press, requires significant core stability. As the weight moves upward, most people naturally arch their lower back to help balance the load.

Try chest presses while seated and at an incline instead

By performing your pressing movements on a bench, you provide physical support for your spine.

Perform seated chest press with the bench at a slight incline to allow you to work your upper body while keeping your lower back pressed firmly against the backrest.

This prevents the "swayback" posture that aggravates stenosis symptoms.

3. Avoid long-distance walking

Walking is excellent for improving overall health, but many stenosis patients find that walking for more than a few minutes triggers leg cramping, weakness and/or heaviness.

This is because standing perfectly upright for long periods maintains the spine in an extended position, gradually irritating the nerves.

Try walking on a treadmill set on a slight incline instead

Walking on a treadmill offers several advantages, because you can:

• Set the treadmill on a slight incline (even 2% to 3%), which naturally causes you to lean forward just enough to open the spinal canal.
• Lean on the side rails for additional support and balance

If you prefer cycling, a stationary bike is an even better option, as the seated position keeps the lumbar spine in a flexed, comfortable curve.

4. Avoid traditional crunches and sit-ups

Standard crunches often involve pulling the neck and straining the hip flexors, which can tug on the lower spine.

The repetitive "grinding" motion of a sit-up can be irritating if you have accompanying degenerative changes in your spinal joints.

Try the dead bug instead

The dead bug is one of the safest core exercises for lumbar stenosis.

• Lie on your back with your arms pointing up
• Raise both legs up, keeping your knees slightly bent 
• Now slowly lower the opposite arm and leg toward the floor, only going as far as you can without your lower back lifting off the ground.

This "bracing" movement teaches your muscles to protect your spine during everyday activities.

5. Avoid standing hamstring stretches

People typically stretch their hamstrings by standing with straight legs and reaching down toward their toes.

For someone with lumbar stenosis, however, this tends to create excessive stress on your painful lower back, especially if your hamstrings are already tight.

Try the wall hamstring stretch instead

This approach uses the floor to keep your spine in a neutral, supported alignment, while a wall or couch supports your leg and keeps pressure off your lower back.

A wall hamstring stretch is performed at the corner of a wall or near a couch:

• Lie on your back on the floor
• Keep one leg on the floor and place the other leg against a wall or arm of a couch.
• Gently push the knee so that the raised leg is as straight as tolerable.
• Hold the position initially for 10 seconds and gradually work up to 30 seconds.

Perform this stretch with each leg, one at a time, 4 to 5 times for one complete set. Aim to perform 2 sets on each side.

Bonus tip:

If exercising is very difficult, consider exercising in a warm swimming pool with a water therapy program. The water provides buoyancy to keep weight off your spine, making it less painful.

Final Thoughts:

For most people with lumbar spinal stenosis, symptoms like leg pain, heaviness, and numbness get worse when the spine is extended or arched backward. This is because arching the back further reduces the space available for the nerves.

For anyone with this type of condition, remember to always listen to your body as you exercise. If you feel any increased pain or discomfort, consider modifying the exercise or stopping it altogether and talking with your healthcare provider.

It is usually best to work with a health professional to learn the right exercises and how to do them with the correct form to protect your back.