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Lumbar Spinal Stenosis Exercises for Back Relief
AskDoctorJo•Processed: Mar 03, 2026
9-minute workout video. Stretching, Low Impact, Floor Exercise. targeting Back, Glutes, Core. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes a series of stretches and strength exercises aimed at relieving lumbar spinal stenosis symptoms, focusing on proper technique and core engagement.
🏃 Guide
This video is designed for individuals suffering from lumbar spinal stenosis, providing effective exercises to alleviate pain and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Knee to Chest Stretch
Lie on your back, pull one knee towards your chest while keeping the other leg bent. You should feel a gentle stretch in your lower back. Hold for 30 seconds on each side.
2
Figure Four Glute Stretch
Cross one leg over the opposite knee and lean forward to stretch the glutes. Keep your back straight and feel the stretch in your hips. Hold for 30 seconds on each side.
3
Pelvic Tilt to Dead Bug
Start with a pelvic tilt to flatten your back against the surface. Then, lift one leg and the opposite arm while maintaining the tilt. This engages your core. Perform 3 lifts on each side.
4
Bridge Exercise
Lie on your back with knees bent. Lift your hips while squeezing your glutes, segment by segment. Hold for a moment before lowering. Aim for 10 repetitions.
5
Bird Dog
On all fours, extend one arm and the opposite leg while keeping your back flat. This enhances stability and core strength. Start with 2 lifts on each side.
Safety Notes
Avoid if experiencing severe pain, and consult a healthcare provider if you have existing conditions affecting your back.
Duration: 9m 4s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
Equipment Needed
🏋️ None
Primary Focus
💪 Back💪 Glutes💪 Core
Category
StretchingLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#9 min#quick#short#Stretching#Low Impact#Floor Exercise#beginner#None#Back#Glutes#Core#low