Almost the mirror image of the stenosis advice, which is exactly why generic back exercise sheets do so much harm.
Avoid repeated forward bending
Flexion loads the posterior disc wall where the herniation is. Toe touches and repeated forward bends are the usual offenders.
Avoid sit-ups and crunches
High compressive load combined with full flexion. There are better ways to work the abdominal wall.
Avoid heavy lifting with a rounded back
If you lift, keep the lumbar curve. The load matters less than the shape of the spine underneath it.
Avoid seated forward-fold stretches
The hamstring stretch most people do while sitting flexes the lumbar spine substantially.
Avoid prolonged sitting
Not an exercise, but it loads a disc more than most exercises do. See how to sit with a slipped disc.
These are general suggestions, not a prescription. If any movement sharply increases pain, causes numbness, or sends pain down a limb, stop and get assessed. Advice that suits a disc problem can be exactly wrong for spinal stenosis, which is why a diagnosis comes first.
If pain is not settling, or you are not sure which of these applies to you, get a diagnosis first. Call (314) 310-5577 or request an appointment.
Common questions
What about the press-up exercise?
Gentle extension often helps a disc problem — the opposite of the stenosis advice. That contradiction is precisely why the diagnosis has to come first.
When can I return to the gym?
When you can do the movement without provoking leg symptoms. Leg pain is the signal that matters, more than back pain.
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