Lumbar Spinal Stenosis Exercises
These exercises are specific for lumbar spinal stenosis. They work to improve stability, strength, and flexibility in the lower back. Here are some simple exercises you can do if you have lumbar spinal stenosis.
Knee to chest stretch
The knee-to-chest stretch [2] is relatively easy to perform, even for elderly people. It doesn’t require any complicated maneuvers. It can be done on the floor or on a mat anytime. Some people choose to do it early in the morning before starting their activities for the day.
Follow these steps to perform the knee to chest stretch:
- Lie down on a flat surface with your back.
- Slowly raise your right knee towards your chest.
- Lift it high enough to wrap your hands around your thigh.
- Once your knee is as close to your chest as possible, hold this pose for 10 to 15 seconds.
- Gently return your leg to the floor until it is flat again.
- Repeat these steps with your left leg.
- Redo this exercise up to three times with each leg.
You can also do a variant of this exercise [3] using both legs at once.
- Lie down flat on your back.
- Raise both knees at the same time.
- Pull them towards your chest until you can grasp them in your hands.
- Hold the stretch for 10 to 15 seconds.
- Release both knees from your grip and gently return them.
- Repeat this exercise up to three times throughout the day.