Lumbar stenosis

Understanding lumbar stenosis

Lumbar stenosis is narrowing of the tunnels in the spine in the lower back which contain the nerves or spinal cord. It’s a common condition. Most narrowing is a normal part of the ageing process and often does not cause problems.

In some cases, lumbar stenosis can lead to irritation or compression of the nerves, which can lead to pain in the lower back and legs.

Although stenosis can cause pain, the nerves can learn to adapt to the narrowed space. The majority of people with this condition can manage their symptoms well, with the right advice and information.

In some cases further help is necessary, particularly if symptoms are impacting your leg function, walking or quality of life.

How much exercise should I do?

A senior couple on yoga mats outside in a park in a bent knee standing pose with arms outstretched.

Exercise 2 - 3 times a week

Allowing rest days in between to let soft tissues recover and develop.

cropped image of two people, one black and one while in shorts and t-shirts on an exercise bike pedalling. Close crop on their hands on handle bars and their legs moving.

Choose 3 or 4 exercises

Choose exercises that are challenging but manageable.

Young asian man running on the spot wearing a t-shirt and shorts in their living room on a wooden floor.

Repeat the exercise

Perform 8 to 12 repetitions of each exercise; by the last 2 to 3 repetitions, you should feel that your muscles are tired.

Rest

Rest for up to 1 to 2 minutes between each set and monitor how you are feeling during and after exercising.

Once an exercise is easy, progress it

If the exercises are feeling easy after a week at this level, try a small increase in difficulty. You can do this by increasing the resistance (tension in band or weight used), depth of the movement, slowing down the return phase of the movement or adding a hold for a few seconds at the end of the movement.

How much pain is too much pain?

Before exercising

Before exercising, rate your pain at the moment on a scale of 0 to 10, where 0 is no pain and 10 is the worst pain you can imagine.

A maximum pain level

A maximum pain level of 4/10 whilst exercising is fine as long as it eases within 45 minutes of the session and does not interfere with sleep or activities the next day.

If your pain increases

If your pain increases beyond this, simplify the exercise by reducing the range of movement or number of repetitions, or try an easier exercise.

Strengthening exercises for lumbar stenosis

Chair squat

Stand tall with your feet approximately hip-width apart and weight distributed evenly on both feet. Make sure the chair behind you is at a suitable distance from you.

Bend your knees and hips and squat down onto the chair. Knees and toes should be pointing in the same direction. Sit down lightly and push back up to the starting position using your front thighs and buttock muscles.

Forward bend with round back

Hip abduction with exercise band

Hip abduction in standing

Hip extension in standing

Hip extension

Resisted knee extension in sitting

Sit up straight on a sturdy chair, so that your feet are supported on the floor. Exercise band is securely attached behind you, for example on the leg of the chair, and around the ankle of the leg you are training.

Straighten the knee against the resistance by sliding the foot forward on the floor. Let the foot rise off the floor and straighten your knee. In a controlled manner, return to the starting position.

Knee extension in sitting

Shoulder flexion with weight shift

Stand with one leg forward with your weight on the rear leg. Hold an exercise band in one hand and wrapped around the other hand with your elbows bent.

Move your weight towards your front leg and at the same time bring your arms forwards and upwards while keeping the band tight. Keep your neck and shoulder relaxed. Bring the weight back to the rear leg and lower your arms to your side.

Arm lift with exercise band

Balance exercises for lumbar stenosis

Double-leg support with feet together

Standing in tandem

Walking

Stretching exercises for lumbar stenosis

Leg stretch

Supine passive hip flexion

Need more help?

Consider self referring using the link below:

If you have a new injury or problem, please look at the self help information in our advice pages. We will often complete the same exercises and share information in clinic appointments.

If you still need some more help you can self refer into our service. Please note that the NHS is currently experiencing longer than normal waits, for more information visit our waiting times page.

Refer yourself to physiotherapy

Other help and advice

Lower back pain