Understanding Spinal Stenosis Spinal stenosis is narrowing of the spinal canal that can compress the spinal cord or nerve roots. It commonly develops with aging as discs degenerate and joints enlarge. Symptoms often include leg pain, numbness, or weakness that worsens with standing and walking but improves with sitting or bending forward. Important: Spinal stenosis requires proper diagnosis and management. Work with your healthcare provider to develop an appropriate exercise program. Some cases require surgical intervention. Exercise helps many people manage stenosis symptoms and maintain function. Why Flexion Helps Bending forward opens the spinal canal and creates more space for nerves. This is why people with stenosis often lean forward on shopping carts or feel better sitting. Exercises that promote spinal flexion typically provide relief. Extension (bending backward) often worsens symptoms by further narrowing the canal. Avoiding excessive extension while building flexion tolerance helps manage symptoms. Start your 14-day free trial to access stenosis-appropriate programs. Stenosis-Friendly Exercises Focus on flexion and hip mobility while avoiding extension. Gentle Spinal Flexion JME 155 Stand with your legs in the formation as shown in the diagram. Either with your hands at your hips or out in front of you, rotate your upper body both left and right while maintaining the same leg position. Hip Mobility JME 145 Standing, with your knee bent at 90 degrees, lift your leg up to find your end range of motion. Each rep, try to find more space to move your leg higher - but don't force anything. Listen to your body and find what works for you. Core Strengthening JME 131 Keeping your knees straight, tighten at your core and extend your upper body toward the floor. Once you feel a slight stretch in your hamstring, return to the standing position. Walking with Support JME 148 With your legs at shoulder-width apart, bend at your hips and rotate your upper body toward the floor. Find a gentle stretch in your hamstring and return to the standing position. Activity Modifications Use a shopping cart or walker to allow forward lean during walking. Take rest breaks when symptoms appear. Avoid prolonged standing or walking that triggers symptoms. Stationary cycling often works well because it maintains hip flexion. These modifications help maintain activity despite stenosis. Start your 14-day free trial and manage stenosis with simplmobility.