The #1 exercise pattern that eases spinal stenosis

Read Time: ~3 minutes
Time To Perform Exercises: ~10 minutes

Hey!

Last week you voted, and this week’s topic is rehab exercises for stenosis. Great choice. This is something I see a lot in the office, especially in people who want to stay active as they age.

Before we dive in, a quick note: if you’ve been dealing with ongoing back or leg pain and want a clearer plan, I offer free 30-minute movement assessments. We’ll look at what’s going on in your body and map out next steps. You can grab a time here: Book Your Free Assessment.

A Quick Story

One of my patients, Jim, came in frustrated because he could barely make it through a round of golf. By the back nine, his legs would feel heavy, and his low back would start to ache. Walking downhill or standing for too long made things worse.

After assessing him, it was clear he had lumbar stenosis. We focused on these strategies: positions that gave him relief right away, plus a routine to build strength and endurance where he needed it most.

Within a few weeks, Jim could walk longer without pain. A month later, he told me he finished 18 holes without needing to sit down once. That’s the power of the right plan.

What is Lumbar Stenosis? (in plain English)

“Stenosis” just means “narrowing.” In the spine, this narrowing happens in the canals where nerves travel. As things tighten up, nerves get crowded, leading to irritation and symptoms.

Common Symptoms

Most people with stenosis notice:

• Pain with standing or leaning back (extension)

• Legs that fatigue easily when walking

• Relief when sitting, bending forward, or resting hips

• Sometimes tingling, burning, or heaviness in the legs

How to Feel Better Quickly

Most people with stenosis feel best when the spine is slightly bent forward (flexion). This position opens space around the nerves and often brings quick relief.

You can try this in different ways:

• Gentle stretches like Child’s Pose or pulling your knees to your chest

• Supported positions like lying on your back with your hips and knees bent

• Activities that naturally keep you forward-flexed, such as walking uphill or using a recumbent bike

Pick one or two that feel good and stick with them. The goal is to find comfortable positions that ease pressure and let you keep moving.

Exercises for Long-Term Relief

Quick relief is important, but long-term progress comes from training your body to stay strong and mobile in positions that work for you.

Here are three of my go-to exercises (videos below):

1. Lumbar Flexion Glute Bridge (3 sets of 15 seconds)

How to do it:

• Lie on your back with knees bent and feet flat.

• Before lifting, gently round your low back into the floor (posterior pelvic tilt).

• Keeping that tilt and push through your heels to lift your hips off the ground.

What this does:
Most people with stenosis rely too much on their low back. This version of the bridge keeps your spine in a comfortable flexed position while teaching your hips and glutes to take over the workload.

Progression: Once you can do 3 sets of 15 seconds easily, try increasing to 3 sets of 30 seconds. Once you can do that, try the single leg version.

2. Spinal Flexion with Core Squeeze (3 sets of 10)

How to do it:

• Start on hands and knees.

• As you exhale, round your back toward the ceiling as far as you can (similar to the top half of the cat cow exercise).

• At the top, squeeze your abs like you’re bracing for a cough and hold for 1 second.

• Return to neutral slowly and repeat.

What this does:
This teaches your core to stabilize in the flexed position where your spine feels best. Over time, it helps reduce “flare-ups” when you bend, lift, or twist.

Progression: Increase the length of the pause (3–5 seconds) in the rounded position while keeping that abdominal brace.

3. Uphill Treadmill Walking (5 minutes)

How to do it:

• Set incline to 3–5% (mild hill).

• Walk at a pace where you could still hold a conversation, but feel like you’re putting in some effort.

• Start with 5 minutes, 1x/day.

What this does:
Walking uphill naturally keeps your spine in slight flexion (the position most people with stenosis find relief in). At the same time, it strengthens your legs and builds endurance in your back and core, which usually fatigue fastest with stenosis.

Progression: Add 1–2 minutes each week. The goal is 15–20 minutes of uphill walking without symptoms. You can also use an outdoor hill if you prefer.

Wrap-Up

If you’re dealing with stenosis, the goal is simple: relieve pressure quickly, then build strength and endurance so your symptoms stop getting in the way of life.

You don’t have to live around back and leg pain. The sooner you build a plan, the more freedom you’ll have to do the things you love like walking, golfing, playing with grandkids, or just moving without worry.

If you’re not sure where to start, I’d love to help. You can book a free 30-minute movement assessment with me here: Book Now.

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.