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Best Exercises for Spinal Canal Stenosis Pain Relief
Bob The Physio•Processed: Mar 03, 2026
16-minute workout video. Low Impact, Floor Exercise. targeting Core, Back. low intensity. helps with Pain Relief, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The video covers a series of exercises aimed at managing spinal canal stenosis, emphasizing modifications for daily activities and sleep positions to alleviate symptoms.
🏃 Guide
This video is designed for individuals suffering from spinal canal stenosis, providing targeted exercises to alleviate pain and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Posterior Tilt
Lie on your back, push your lower back into the ground, hold for 5 seconds while breathing normally. Repeat for three sets of five.
2
Bird Dog
Start on all fours, extend one leg while keeping your back neutral. Alternate legs. Progress to lifting opposite arm and leg. Maintain control throughout.
3
Modified Cat-Cow
From all fours, arch your back upwards (cat position) and hold for 5 seconds. Return to neutral. Repeat for three sets of five.
4
Hip Bridge
Lie on your back with knees bent. Lift hips slightly while keeping a neutral spine. Hold for 3 seconds and lower. Repeat for three sets of five.
5
Dead Bug
Lie on your back, maintain a posterior pelvic tilt. Alternate lowering opposite arm and leg while keeping lower back pressed to the floor.
6
Mini Situps
Engage your core, lift your head and shoulders slightly off the ground, hold for 3 seconds, then lower. Repeat for three sets of five.
Safety Notes
Avoid exercises that cause pain. Consult a healthcare provider before starting any new exercise routine.
Duration: 16m 3s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefRehabilitation / Treatment Support
Equipment Needed
🏋️ None
Primary Focus
💪 Core💪 Back
Category
Low ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#16 min#medium length#Low Impact#Floor Exercise#beginner#None#Core#Back#low