Lumbar Spinal Stenosis: Symptoms & The Best Exercises for Relief

Struggling with lower back pain, leg weakness, or trouble walking? You might have lumbar spinal stenosis—a common but often misunderstood condition.

In this guide, we’ll cover:
✅ What lumbar spinal stenosis is
✅ Symptoms you need to watch for
✅ The best mobility, stretching, and strengthening exercises to relieve pain

💡 Want personalised physiotherapy guidance? Contact admin@thelondonphysio.co.uk for a home visit or book a virtual session with The London Physio today

🎥 Watch the full video below to follow along with the exercises:

What is Lumbar Spinal Stenosis?

Lumbar spinal stenosis is a condition where the spinal canal narrows. Depending on how severe it is, it may also compress the nerves in the lower back, causing nerve symptoms. This can happen due to:

• Age-related degeneration (wear and tear over time)

• Arthritis causing bone spurs

• Herniated discs pressing on nerves

• Thickened ligaments reducing space in the spinal canal

👉 The result? Pain, stiffness, and sometimes nerve symptoms that affect movement.

Common signs include:
✅ Lower back pain that worsens with extension (bending backwards), standing or walking
✅ Leg numbness, tingling, or weakness (should there be nerve involvement)
✅ Pain relief when sitting or leaning forward
✅ Difficulty standing or walking long distances

If your symptoms impact your daily life, physiotherapy can help you stay active and prevent further stiffness.

Symptoms of Lumbar Spinal Stenosis

Our physiotherapists will provide you with tailored advice, personalised exercise programs, and continuous monitoring to:
✅ Reduce pain & stiffness
✅ Improve mobility & posture
✅ Prevent further progression of stenosis

Whether you choose virtual or home visits, we will make sure you get clear instructions and videos of all exercises through our app.

As your pocket cheerleaders, we want to help you get back to activities you enjoy!

How The London Physio Can Help

Why Choose The London Physio?

Whether you want a one-off second opinion or you want us to take over your rehab completely, The London Physio is here to meet you exactly where you want to be met!

2. Virtually Clinic 24/7

Virtual sessions are convenient and flexible. We see you when YOU want to be seen! Book online in less than 2 minutes!

1. Self Refer. No waiting lists or waiting rooms

No referral needed! Skip the long waiting lists! Sitting in clinic waiting rooms, with limited opening hours is so 2024!

Prefer to be seen at your home, work, on set, at a nursing home? We got you! We really do mean "wherever, whenever"!

3. We Can Come To You

Best Exercises for Lumbar Spinal Stenosis Relief

In the video, we break down the exercises into three parts - all of which your spine needs for optimal function

MOBILITY (Aim for 10 reps only)

1. Supine Lumbar Rotation (Side lying rotation may be better for some)

2. Supine Hip Flexion (lying down, pulling knee to chest)

3. Sit to Stand from Chair (to neutral. Avoid hyper-extension at the top. You may wish to skip this altogether, if standing hurts)

   STRETCHES (Aim for 3 reps, up to 30sec holds)

4. Piriformis Stretch (laying on your back, or sitting)

5. Hamstrings Stretch (Start with knee bent to avoid irritating sciatic nerve)

6. Child's Pose (or sitting in a chair with forward bending)

   STRENGTHENING (Aim for 10 reps, 5 sec holds)

7. Pelvic Tilt (laying down or sitting)

8. Dead Bug (with or without limb extension)

9. Bird Dog (with or without limb extension)

Need help with your physiotherapy rehab?

Let us help take all the stress off your hands. We’re here to support you on your journey to recovery. We will ensure you have a bespoke physiotherapy program, complete with videos, via our exercise app, directly to your phone and/or email.

📅 Book A Virtual Consultation Today To Discuss Your Needs

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