Spinal stenosis exercises to reduce pain

Spinal stenosis is a disorder of the spine, where the canal through which the spinal cord passes, more commonly known as the spinal canal, becomes narrower. Most commonly it can become obstructed as other spinal structures such as spinal discs or bone spurs impinge into the space dedicated for the spinal canal.

When this happens, it can also lead to pinching of the spinal nerve roots, and in severe cases even the spinal cord may become pinched, leading to debilitating effects.


In mild cases, symptoms of spinal stenosis typically comprise of pain in the affected region, weakness in the back or neck, difficulty standing upright and walking, as well as feelings of numbness, tingling or even burning along one’s back. At the more extreme end, people who suffer from this condition may experience a loss of their ability to control their bladder or bowels.

This disorder occurs most commonly in lumbar spine region, due to the increased pressure this segment has to support. It can, however, affect the other two major regions of the spine as well.

Treatment options

Conventional methods to manage and treat spinal stenosis typically include the use of anti-inflammatory medication, performing physical therapy with the help of a physical therapist, as well as surgical intervention for more extreme cases.

However, an understated methods of addressing this condition and the symptoms it causes, is to perform exercises that help reshape your spine and restore its previous functionality.


Although exercises might help with spinal stenosis, some exercises are more beneficial than others. Exercises that focus on spinal decompression as well as strengthening exercises may help in alleviating the pain caused by this condition.

Strengthening exercises help to build up the musculature of the spine, which can help support the lower back, removing some of the stress the spine has to carry to overcompensate for weak back and core muscles.

Spinal decompression exercises focus more on the internal structure of your spine, and target the spinal column and vertebrae in particular, on top of massaging the outer soft tissues and muscles of the back. They can also help improve a person’s range of motion as well.

There are specific exercises dedicated to each region of the spine, and it can be useful if you target precisely the region where the stenosis occurs.

For example, one exercise for lumbar spinal stenosis (that which occurs in the lower back region) is the single leg raise.

To perform this exercise, lie on the Backrack in the neutral position, with your knees bent and feet flat on the floor, as your arms are on the side of your body. Bring one knee to chest, hold it there for a few seconds and release, then return the leg to the starting position. Repeat for the other leg.

An exercise that is suitable for thoracic pain relief is the abdominal crunch (performed on the Backrack). Again, lay on the Backrack in the neutral position, with your knees bent and both hands under your head. Then lift your upper back of the rack while your middle and lower back stay flat on the device, crunching your abdominal muscles, then return. Repeat a few times.

Consequently, an exercise that targets pain in the cervical spine is the double leg glute bridge. Similar to the previous exercises, start by laying on the Backrack in the neutral position with your knees bent, feet flat on the floor and arms beside you. This time, use your heels to push your lower back off the rack, while your neck and upper back remain flat on the device. Repeat 10 times if you can, or less if that is more comfortable.

Following a spinal decompression exercise program that targets the entire region of the spine can help maximise the results and benefits you see.

Backrack Spinal Decompression for Complete Back and Neck Pain Relief

The Backrack is an orthopaedic device that safely and effectively decompresses your spine, providing long-term relief from back and neck pain caused by stenosis of the spine. Given its design, it targets the entire length of the spine, ensuring that any pain point along the back is relieved. It is 100% natural, comfortable, and free of side-effects and it provides long-term pain relief and prevention. Thousands of people have already seen its benefits, so why not be one of them?

Why spinal decompression exercises

Spinal stenosis is oftentimes caused by compression of the spine, which results in the alteration of the shape of your spinal column and spinal canal. By performing spinal decompression therapy exercises, you can reverse this process, lengthen your spine, and remove the pain that is caused as a result of the compression and stenosis.

However, this treatment method is not a substitute for professional medical advice, and if you feel that your symptoms are not improving, or they are even getting worse, it is recommended that you seek medical help from a qualified specialist.

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