Exercise for Sciatica from Spinal Stenosis
Sciatica Exercises for Spinal Stenosis
When treating sciatica from spinal stenosis, the spine
specialist may encourage flexion exercises (forward
bending). Flexing the lower spine (bending forward)
increases the size of these passageways and allows the
irritation or impingement to resolve. This is why people
with spinal stenosis often feel better when bending forward
(such as leaning on a cane, walker or shopping cart) than
when standing up straight.
Back exercises targeted at alleviating the sciatica pain
caused by stenosis typically include a combination of
specific stretching and strengthening exercises that focus
on:
1. Stretching the muscles of the back that hold the
spine in extension (backwards bending)
2. Strengthening the muscles that bring the spine into
flexion (forward bending).
Sciatica Exercises for Spinal Stenosis: Stretching
The stretches for the muscles of the low back that hold the
spine in a backward bending position (the low back
extensors) are typically held lightly for 30 seconds. These
sciatica exercises include the following:
Back flexion. Lie on the back and gently pull the
knees to the chest until a comfortable stretch is felt
(Figure 8). After 30 seconds, slowly return to
starting position. Aim to complete four to six
repetitions of this flex.
Get down on the hands and knees, then sit back
on the heels with the chest down and arms
outstretched (Figure 9). After 30 seconds, slowly
return to starting position. Aim to complete four to
six repetitions of this stretch. Do not bounce on
heels.
Sciatica Pain Relief Exercises for Stenosis:
Strengthening
Strengthening exercises for spinal stenosis focus on
strengthening the lower abdominal muscles and include
the following:
Lie on the back and press the low back into the
floor by tightening the lower stomach muscles,
pulling the navel (or belly button) in and up (Figure
10), hold for 10 seconds. Aim to complete eight to
ten repetitions of this press.
Hook-lying march. For a more advanced sciatica
exercise, this position may be held while marching
in place in the hook-lying position, slowly raising
alternate legs 3 to 4 inches from the floor (Figure
11). Aim to ‘march’ for 30 seconds, two to three
repetitions, with 30-second breaks in between
repetitions.
Curl-ups. Another strengthening exercise that may
be recommended by spine specialists to
strengthen the lower abs is called a curl-up
(Figure 6). These are done by folding arms across
chest, flattening the back by tightening lower abs,
then raising the head and shoulders from the floor.
Hold for two to four seconds, then slowly lower to
starting position. As strength builds, aim to
complete two sets of ten curls.
