With stenosis the canal is already narrow. Anything that narrows it further provokes symptoms — and extension narrows it.
Avoid repeated backward bending
Standing extensions and repeated backbends close the canal and the foramina. This is the single most important thing to avoid.
Avoid prone press-ups
The classic extension exercise prescribed for disc problems is often exactly wrong for stenosis. This is why a diagnosis matters before an exercise programme.
Avoid overhead lifting with an arched back
Pressing weight overhead usually extends the lumbar spine to compensate.
Be cautious with long walks on flat ground
Not forbidden, but pace it. Walking is extension-biased and symptoms build with distance. Walking uphill is often easier than downhill.
Avoid prolonged standing still
Standing extends the spine. Sitting or leaning forward relieves it — which is why people with stenosis lean on a shopping trolley.
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 should I do instead?
Flexion-based work — see low-impact exercise for spinal stenosis.
Is walking bad for stenosis?
No, but it needs pacing. Stop before symptoms build rather than pushing through, and the tolerable distance usually increases over time.
Hurt in an accident? Start here.
You do not need a lawyer, a police report or a referral to be seen. Bring your symptoms and we will work out the rest.
Monday–Friday, 8:00 a.m. – 4:00 p.m. Same-day appointments are often available for new accident and injury patients.