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What to know about exercises for spinal stenosis



Why exercise is important
Exercises for spinal mobility
Exercises to strengthen muscles
Exercises to stretch the leg muscles
What to avoid
FAQ
Summary



Certain exercises can help individuals with spinal stenosis improve their strength and maintain mobility. Examples include knee hugs, pelvic tilts, hip bridges, calf stretches, and more.


Spinal stenosis is a condition that causes compression of the nerves in the spine. It occurs when the small gaps between vertebrae (the bones of the spine) narrow, leading to compression of the spinal cord and associated nerves. Spinal stenosis can cause pain, weakness, and numbness in parts of the body.



Some exercises may help relieve symptoms of spinal stenosis. Experts recommend that people consult a doctor or physical therapist for advice before starting any new exercise regimen. Doing so helps ensure they can exercise as safely as possible.


This article provides an overview of exercises that may help a person with spinal stenosis. It also discusses activities a person with spinal stenosis should avoid, as well as how physical therapy may help.




Why is exercising with spinal stenosis important?
Olga Pankova/Getty Images


Getting enough exercise for people with spinal stenosis helps maintain mobility for as long as possible.


A 2022 systematic reviewTrusted Source suggests that a combination of manual physical therapy and exercise can lead to clinically significant short-term improvements in symptoms and function in individuals with spinal stenosis.


Symptom improvement may help people with spinal stenosis improve their mobility, posture, physical independence, and reduce pain.

Physical therapy


Physical therapy is a goodTrusted Source treatment option for people with spinal stenosis. During physical therapy, a physical therapist can help a person improve their ability to move and function.


A physical therapist can also advise on suitable exercises that a person can do at home.
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Exercises for spinal mobility


Below are some exercises a person with spinal stenosis can do to help increase spinal mobility.


A person should always perform these exercises slowly. They should always hold the exercise before relaxing and returning to the starting position.

Pelvic tilts



A person can perform pelvic tilts with the following steps:
Lie on the back, with knees bent at a 90-degree angle.
Bend the hips to 45 degrees and place the feet flat on the floor or bed, with feet and knees hip-width apart.
Tilt the pelvis backward, pushing back into the floor or bed, slightly lifting the buttocks.
Hold this position, then return to the starting position.
Tilt the pelvis forward, with the back arched.
Hold this position for 5 seconds , then return to the starting position.
Repeat this exercise around 10 to 20 times.

Knee hugs



A person can perform knee hugs through the following steps:
Lie flat on the back and gently bring the stomach in toward the spine.
Gently draw the knees up toward the chest, one knee at a time.
Place hands below the knees and gently pull them toward the chest, feeling a greater stretch.
Return to the starting position.
Repeat 10 to 20 times.

Knee rolls



A person can perform knee rolls with the following steps:
Lie on the back with the knees bent, ensuring that the knees are close together.
Gently and slowly lower both knees toward the right side, as far as is comfortable.
Bring the knees back to the starting position and repeat the movement on the left side.
Repeat on both sides around 10 to 20 times.


Exercises to strengthen muscles


Certain exercises can help a person with spinal stenosis strengthen the muscles around the hip. This can help with walking and standing more easily.

Hip bridges



A person can perform hip bridges with the following steps:
Lie on the back with the knees bent and feet hip-width apart.
Use the stomach muscles to push the lower back gently into the floor, and squeeze the buttocks.
Push the hips off the ground and hold this position for 5 seconds. Aim to raise the pelvis until the trunk aligns with the legs.
Slowly return to the starting position.
Repeat this exercise around 10 times.

Sit to stand



A person can perform sit-to-stand exercises with the following steps:
Place the back of a supportive chair against a wall.
Sit up tall on the chair with:feet flat on the floor
knees bent to 90 degrees
knees hip-width apart
shoulder blades back and down
Place the hands across the chest or out in front to avoid pushing up on the knees or the chair.
Stand tall with the feet hip-width apart.
Return to the starting position by bending the knees and pushing the buttocks back toward the chair.
Repeat this exercise slowly around 5 to 10 times.

Wall squats



A person can perform wall squats with the following steps:
Stand with the back against a wall, feet slightly away from the wall and hip-width apart.
Slowly slide the back down the wall until the knees are at a 90-degree angle.
Slide the back up the wall and return to the starting position.
Repeat this exercise 5 to 10 times.


Exercises to stretch the leg muscles


Exercises that stretch the leg muscles can help reduce tension and pain in the lower back.


Below are some exercises a person with spinal stenosis can do to stretch their leg muscles.

Hip stretches



A person can perform hip stretches with the following steps:
Stand tall with the feet hip-width apart and shoulder blades back and down.
Place the hands on a chair or wall in front.
Move one leg back as far as is comfortable. Slowly lunge forward while keeping the pelvis pointing straight ahead. Do not arch the back during this stretch.
Hold for 30 to 60 seconds.
Return to the starting position and repeat this stretch on the other leg.
Repeat 2 to 3 times.

Calf stretches



A person can perform calf stretches with the following steps:
Stand tall with the feet hip-width apart and pull the shoulder blades backward and down.
Place the hands on a chair or wall in front.
Place one foot backward behind the other, keeping:feet hip-width apart
toes pointing forwards
heels on the floor
the knee on the back leg straight
Bend the front knee and lean forward toward the chair or wall, feeling the stretch in the calf. Hold for 30 to 60 seconds.
Return to the starting position and repeat this stretch on the other leg.
Repeat 2 to 3 times.




What activities should a person with spinal stenosis avoid?


A person with spinal stenosis should avoid exercises that put added strain on the spine. They should also avoid any activities that cause pain, such as lifting heavy weights or walking long distances.


It is also best to avoid high-contact sports and high impact exercises to help protect the spine from damage. This means people with spinal stenosis should avoid activities including the following:
running
jumping
heavy lifting
large, or fast twisting motions


Frequently asked questions

What is the most successful treatment for spinal stenosis?






How do you stop spinal stenosis from progressing?






Summary


Spinal stenosis causes the spaces in the spine to narrow. This can place pressure on the spinal cord and nerves in the spine. This pressure can cause the symptoms of spinal stenosis.


Certain exercises can help a person with spinal stenosis to improve strength and maintain mobility.


A person can do knee hugs, knee rolls, and pelvic tilts to help improve spinal mobility. They can also practice sit-to-stand exercises, hip bridges, and wall squats to strengthen muscles. To stretch the leg muscles, a person may wish to do calf and hip stretches.


It is best to consult a doctor for advice before starting any new exercise regimen. They may also refer a person to a physical therapist for additional support.

Last medically reviewed on October 22, 2025
Rehabilitation / Physical Therapy

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Medically reviewed by Courtney L. Gilbert, PT, DPT, AIB VR/CON — Written by Adam Rowden — Updated on October 22, 2025

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How to prevent spinal stenosis



Risk factors
Prevention
Treatment
Consulting a doctor
Frquently asked questions
Summary



People can make lifestyle modifications to help prevent spinal stenosis. These may include maintaining a moderate weight, quitting smoking, and practicing appropriate posture.


Spinal stenosis typically occurs due to aging and general wear and tear on the spine. In spinal stenosis, the spaces in a person’s spine narrow. This places pressure on the spinal cord and nerve roots, causing a range of symptoms, including lower back pain and weakness in the legs and feet.



Some people may be more likely to develop spinal stenosis than others. However, they can take steps to help prevent the condition.


This article explores who may be at risk of developing spinal stenosis, tips to help prevent it, and how doctors treat it. It also discusses when someone should speak with a healthcare professional.




Spinal stenosis risk factors
Nes/Getty Images


Spinal stenosis is more commonTrusted Source in the lumbar and cervical spine regions, though it can also occur in any area of the spine. The cervical region refers to the upper neck, and the lumbar region is the lower back.


Sometimes, people have issues with their spine from birth, which puts them at riskTrusted Source of developing spinal stenosis. However, the risk of spinal stenosis typically increases with age.


Common risk factors for spinal stenosis relating to aging include:
A bulging disk: A herniated disk, which refers to a bulging disk, places pressure on a person’s spinal cord. Typical disks act like cushions to absorb any shock that could affect the spine.
Thickening of the facet ligaments: These ligaments sit in between the bones of the spine, or vertebrae. When the spine is too mobile, these ligaments thicken to keep the spine steady.
Spondylolisthesis: When spondylolisthesis occurs, one or a few vertebrae slip in front of one another, so that the spinal column is no longer in alignment. This places pressure on the spinal cord and nerves.


Other risk factors include:
spinal injuries
osteoporosis
arthritis
spinal tumors
calcification of spinal ligaments
Paget’s disease of the bone


Spinal stenosis prevention


Spinal stenosis is part of the natural aging process. Research indicates that 90% of peopleTrusted Source will experience lower back pain at some point in their lives. However, the extent of symptoms individuals experience can differ.


The rate at which the spine narrows largely relies on lifestyle factors, including those below.

Exercise


Keeping core muscles strong may help prevent and treat spinal stenosis.


A 2018 studyTrusted Source found that people with spinal stenosis had better treatment outcomes when they practiced core stability exercises instead of conventional exercises. Some of the core stability exercises included planks and modified push-ups.


Because the sample size of this study only included 62 people around the age of 50, further research with more participants is necessary.

Diet


Eating a balanced diet rich in nutritious foods can benefit spine health. According to a 2021 study, routinely eating cereals, fruits, and fish may reduce the risk of lumbar spinal stenosis.


However, the researchers also noted that the opposite was true when people ate ultra-processed foods, as their risk of lumbar spinal stenosis increased. However, this was a small study, so more research is necessary.

Quitting smoking


Researchers have long associated smoking with an extensive range of health conditions, including degenerative spine disease.


A 2022 reviewTrusted Source drew the conclusion that smoking is a risk factor for spinal stenosis, as nicotine may affect genes that are responsible for maintaining the integrity of the spine.


Therefore, people can consider quitting smoking, if applicable, to help prevent their risk of spinal stenosis.

Practicing appropriate posture


Research suggests that sitting in an awkward or slumped posture for long periods may increaseTrusted Source the risk of spinal disease.


However, sitting straighter reduces the force or load on the cervicothoracic joint, which is the joint that connects the cerfical spine to the thoracic spine. The researchers also observed this effect in the lumbar area of the spine.


Read about some exercises and tips for better posture.

Maintaining a moderate weight


Obesity can increase the risk of lower back pain.


A 2021 studyTrusted Source found a link between severe weight gain and chronic lower back pain in people over 50 years of age. The research authors concluded that to help prevent lower back pain in an aging population, healthcare professionals should prioritize education around weight gain and lower back pain.


Treatment for spinal stenosis


The treatment a person receives for spinal stenosis depends onTrusted Source several factors. For example, some people may not be able to have surgery due to other health conditions.


Nonsurgical treatments may include:
using a back brace
physical therapy
acupuncture
chiropractic spinal manipulation


Medications may include:
anti-inflammatories
prescription pain relievers
over-the-counter pain relievers
numbing injections


Surgical treatments may include laminectomy and spinal fusion, which is when a surgeon joins two or more vertebrae in order to reduce pain and improve stability.


When to contact a doctor


A person needs to consult a doctor if they experience any of the following symptoms:
persistent lower back pain or neck pain
tingling, numbness, or cramping in the feet and legs
burning pain that radiates down the glutes
weakness in the legs, feet, arms, hands, or fingers


Additionally, a person with spinal stenosis should speak with a healthcare professional if their symptoms worsen or do not improve with treatment.




Frquently asked questions


How do you stop spinal stenosis from progressing?


Whether a person can stop spinal stenosis from progressing depends on the underlying cause. A person can work with their doctor to come up with treatment approaches to ease current symptoms and prevent them from worsening.

Can exercise prevent spinal stenosis?


Although it may not be possible to always prevent spinal stenosis from developing, exercise and maintaining a moderate BMI can help to relieve symptoms and prevent spinal stenosis.

What is the best painkiller for spinal stenosis?


A person can work with a doctor to find the best painkiller for spinal stenosis. A person can take OTC or prescription painkillers. Other options include anti-inflammatories and numbing injections.


Summary


Spinal stenosis occurs when the spaces in the spine narrow, which places pressure on the nerves. When this happens, a person may develop symptoms such as lower back and neck pain. The main causes of spinal stenosis are due to wear and tear of the spine as a person ages.


To help prevent the onset of spinal stenosis, individuals can make lifestyle changes, including maintaining a moderate weight, practicing appropriate posture, and eating a balanced diet.


A doctor may recommend surgery, medications, or other nonsurgical treatments, such as physical therapy, for people with spinal stenosis. A person should speak with a healthcare professional if their symptoms worsen or do not improve with treatment.

Last medically reviewed on February 27, 2025
Back Pain
Arthritis

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Medically reviewed by Gregory Minnis, DPT — Written by Lauren Martin — Updated on February 27, 2025

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What to know about cervical spinal stenosis



Definition
Causes
Types
Symptoms
Diagnosis
Treatment
Exercises
What to avoid
Complications
Summary



Cervical spinal stenosis refers to a narrowing of the spinal canal. If the canal narrows significantly, it can become too small for the spinal cord and nerve roots. This can cause pressure and result in damage to the spinal cord, which may lead to pain, weakness, and sensory changes.


Cervical spinal stenosis is a spinal problem. It describes a type of spinal stenosis that occurs in the part of the spine present in the neck, known as the cervical spine. When the spinal canal narrows, it compresses the spinal cord and can lead to a variety of symptoms that affect movement.



Age, injury, poor posture, and certain conditions can all contribute to the development of cervical spinal stenosis.


In this article, we discuss cervical spinal stenosis, including the symptoms, treatments, and exercises that may help.




Definition
SCIEPRO/ Getty Images


Spinal stenosisTrusted Source describes when the gaps between spinal bones, known as vertebrae, decrease. This narrowing can lead to the compression of structures within the spinal canal, such as the spinal cord, nerve tissue, and cerebrospinal fluid. Spinal stenosis typically occurs in one of two areas: the lower back or the neck. Doctors will describe these as lumbar and cervical, respectively.


The cervical spine refers to the neck region of the spinal column. It consists of seven bones known as the C1–C7 vertebraeTrusted Source. The spinal canal is a tunnel that runs down the center of the spine. Within this canal is a collection of nerves that make up the spinal cord, which runs from the bottom of the neck all the way down to the bottom of the lower back.


At each vertebral level, a pair of spinal nerves exit through small openings known as foramina. These nerves are responsible for many functions, and a narrowing pressure around them can affect movement, the sensation of touch, and bladder and bowel function.


Causes


Although multiple factors can contribute to the onset of cervical spinal stenosis, it tends to be more commonTrusted Source in people over the age of 50 years. This is generally due to how aging can affect the spine. Some possible causes of cervical spinal stenosis includeTrusted Source:
Bone spurs: These are lumps of bone that grow on the spine or around joints. They can occur due to medical conditions, injuries, or aging.
Bulging or herniated disk: Disks are small pads that lie between vertebrae and act as cushions. Age or injury can cause these disks to crack or become misshapen. As a result, they begin to bulge out of place.
Osteoarthritis: The most commonTrusted Source form of arthritis is a degenerative disease that involves the cartilage in joints breaking down and causing changes to the bones.
Injuries: Injuries such as a fracture or dislocation can change the shape of the spinal canal and put pressure on nerves.
Tumors: Narrowing of the spine can occur due to the development of tumors on the spinal cord or the bones of the spinal canal.
Paget’s disease: This chronic condition changes the way bones repair, resulting in them becoming misshapen.
Congenital stenosis: Some people do not develop a narrowing over time but are born with a narrow spinal canal.


Types


Healthcare professionals may differentiate cervical spinal stenosis into two different typesTrusted Source, depending on the site where the compression in the spine is happening. If narrowing occurs in the central canal, they may refer to it as cervical canal stenosis. When narrowing occurs in the small openings known as foramina, it is known as cervical foraminal stenosis.


Spinal stenosis can occur not only in the neck but also anywhere along the spine. Although the neck is a common place for stenosis, another commonly affected area is the lower back. This type is called lumbar spinal stenosis.


Symptoms


The symptoms of cervical spinal stenosis tend to develop gradually over time, and some people may have no symptoms at all. The symptoms can vary depending on the location of the compression and its severity, but they may include:
pain in the neck
pain or tingling that radiates down the arms into the hands
numbness in the arms and hands
weakness in the arms, hands, or fingers
trouble walking
balance problems
bowel dysfunction
sexual dysfunction




Diagnosis


When diagnosing cervical spinal stenosis, a doctor will ask a person about their symptoms and perform a physical exam to assess any areas of pain, numbness, and weakness and to evaluate any balance issues. To get a better understanding of the extent and location of the possible stenosis, the doctor can perform the following imaging testsTrusted Source:
X-rays: This imaging only shows bone, but it can help identify the health of disks and joints and reveal injuries and other inherited conditions that may explain the spinal compression.
MRI scans: MRI can help diagnose issues with soft tissue around the spine, such as ligaments, disks, and the nerve roots.
CT scans: A CT scan can identify problems with the bones in the spinal canal and the surrounding tissue.


Treatment


The treatment for cervical spinal stenosis can involve surgical and nonsurgical interventions. A doctor will usually suggest conservative treatment in the first instance. This will typically involve bed rest, reduction of strenuous activities, and physical therapy.


A doctor may also recommend taking medications that reduce pain and inflammation and muscle relaxants to encourage healing. For example, they may prescribe a corticosteroid injection. This involves a healthcare professional injecting a combination of corticosteroids and a local anesthetic into the spinal canal to reduce pain and inflammation.


In severe cases, a doctor may recommend surgery. Surgical treatment aims to help strengthen the spine and relieve pressure on the affected area. The type of surgery can vary, but it may involve:
widening the spinal canal
removing a bulging disk
removing parts of the vertebrae, potentially replacing them with metal plates to add support
fusing parts of the spine to make it more stable


Exercises


Certain exercises can also help a person with cervical spinal stenosis build and maintain strength in their muscles to help with balance, movement, and pain. A physical therapist can help a person understand which exercises may work for them. With a doctor or physical therapist’s approval, some exercises that may help include:
Neck rotations: Keeping the chin level, turn the head to one side, hold for 15 seconds, and then do the same on the other side.
Neck stretches: Keeping the shoulders relaxed, slowly tilt the head straight over toward one shoulder, letting the weight of the head stretch the muscles. Repeat on the other side.
Shoulder rolls: Roll the shoulders up, back, and down in a circular motion, repeating this several times.
Chin tuck: Lie on the back with a small rolled-up towel under the curve in the neck. Tuck the chin down toward the chest and hold for 5 seconds before releasing it. Repeat this movement several times.
Wall posture: Stand up against a wall and try to have the head, shoulders, buttocks, and heels all touching the wall at the same time. Hold for 20 seconds.


What to avoid


A person should speak with a doctor or physical therapist about what exercise is right for them. Activities that might put pressure on the spine and worsen stenosis may include walking long distances, lifting heavy objects, or participating in contact sports.




Complications


In rare cases, a person may experience the following complications from surgery:
infection
chronic neck or arm pain
damage to the spinal cord, nerves, or nerve roots
unsatisfactory symptom relief
instrumentation failure or breakage
swallowing or speech disturbances


Summary


Cervical spinal stenosis refers to a narrowing of the spinal canal in the neck. Many factors can contribute to stenosis, which is more common in people over the age of 50 years.


The symptoms can range from mild discomfort to severe pain. The condition can affect a person’s movement and control of bodily functions.


The treatment options may include medications, physical therapy, and surgery. A doctor can advise on which treatment is most suitable.

Last medically reviewed on September 29, 2022
Bones / Orthopedics

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Medically reviewed by Seunggu Han, M.D. — Written by Flynn Williams on September 29, 2022

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Do posture correctors work and when to see a doctor



Do they work?
Types
When to see a doctor
Summary



Posture correctors may help fix a slouching posture and reduce pain, but some research suggests their benefits may be limited or temporary.


Posture correctors are wearable orthotic devices designed to help straighten a person’s posture, correct muscle imbalances, and relieve symptoms like neck pain and fatigue.



There are many different types of posture correctors. Some look like backpacks and have straps that wrap around the shoulders, back, and waist to pull the shoulders back. Others fit like a vest and use biofeedback technology to notify a person when they are slouching.


Some research has found that posture correctors may help improve a slouching posture, but the results are mixed.


This article examines the potential effectiveness of posture correctors, their various types, and when to consult a doctor for a slouching posture.




Are posture correctors effective?


Many anecdotal reports claim that posture correctors can help correct a slouching posture, which is often associated with prolonged periods of sitting while using computers, tablets, and phones.


Some studies have also found that posture braces may be effective in the short term.


For instance, a 2025 review found that corrective braces may help improve spinal alignment and reduce forward head posture, rounded shoulders, and upper body pain when used in conjunction with an exercise program.


Similarly, a 2018 studyTrusted Source found that office workers who wore a corrective brace during work hours for 6 to 12 months experienced significant improvements in neck and trunk posture. They also experienced a reduction in symptoms, such as fatigue and pain in the neck, shoulders, and back.


Lastly, a 2023 study found that corrective braces reduced the activity of the bilateral trapezius muscles, which, when active for long periods, can contribute to a slouching posture and neck pain.


However, it’s important to note that the research on their effectiveness is mixed.


For instance, the authors of the 2023 study found no significant effects of using a postural brace for neck alignment, pain, or fatigue.


A 2019 review also noted that, out of the 137 studies reviewed, only 6 had sufficient quality to assess the effectiveness of posture-correcting shirts, a popular type of posture corrector.


The review authors concluded that they do not recommend using posture correcting shirts, and more high quality research is needed in participants who do not experience pain to better understand their possible effectiveness on long-term postural alignment.


Types of posture correctors


There are many different types of posture correctors, all of which can typically be worn beneath a person’s clothing. They typically fall into three categories:
Corrective braces: These resemble a backpack or a body harness, comprising thick straps that wrap around the front of the shoulders, back, and waist to provide tension that pulls the shoulders back.
Supportive clothing: These garments, such as bras and t-shirts, are made of thicker materials and fit tightly against the body to support the lower back, shoulders, and neck.
Biofeedback vests: These vests use biofeedback technology via integrated sensors to warn a person when they are slouching. For example, the vest may vibrate, or a notification will be sent to a connected mobile app.


When selecting a postural corrector, it is advisable to choose a product that has been cleared or approved by the Food and Drug Administration (FDA)Trusted Source.


Some products may display certifications regarding registration, but it’s essential to note that these are not issued by the FDA, so there may be false claims made for advertising purposes.


Before purchasing a posture corrector, a person should speak with a doctor or physical therapist to determine if the device is necessary and, if so, the best one to use.
»Learn more:Best types of posture correctors


When to connect with a doctor


A slouching or forward head posture does not always cause symptoms, but over time, it may lead to significant pain and restricted mobility that can affect a person’s quality of life.


An individual may wish to connect with a healthcare professional or a physical therapist if they have difficulty maintaining an upright posture or experience pain and stiffness that affects their daily activities.


One of the most effective ways to fix a slouching posture is with a tailored exercise program. Other lifestyle and environmental changes that may help include:
being mindful of posture and making an effort to keep it upright and aligned
maintaining a healthy weight
wearing comfortable, supportive shoes with low heels
when sitting, trying to:avoid crossing the legs
keep the desk at a comfortable height
relax the shoulders
sit up straight
keep the lower body supported


A physical therapist or healthcare professional can help develop a management plan tailored to an individual’s needs.


Summary


Posture correctors are a type of upper-body medical device that may help improve a slouching posture, which could reduce muscle imbalances and lead to pain reduction.


While some research supports their effectiveness, most researchers conclude that more studies are needed to better understand their long-term effects on posture.


A person may wish to connect with a doctor or physical therapist if they notice they have a slouching posture or they experience neck, shoulder, and back pain.


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Medically reviewed by Gregory Minnis, DPT, Physical Therapy — Written by Alex Marceau on January 8, 2026

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