Column How to do Rehabilitation for Spinal Canal Stenosis: Exercises You Can Do at Home
May 02, 2025
Many people who have been diagnosed with spinal stenosis and who have been recommended to do stretching and muscle training are usually unsure of what exercises to engage in.
In this article, we will introduce effective self-stretching for spinal canal stenosis that can be easily performed at home.
What is spinal canal stenosis?
Spinal canal stenosis is a condition in which the nerve pathways (i.e., the spinal canal) in the spine constrict.
Stenosis of the spinal canal can occur in any part of the spine, but most frequently occurs in the lower back (lumbar spinal canal stenosis) and neck (cervical spinal canal stenosis). Both often occur in people over the age of 50 and also tend to be more prevalent in men.
Causes of Spinal Canal Stenosis
The main causes of spinal canal stenosis are age-related degeneration of intervertebral discs and deformation of the bones and ligaments.
Age-related changes trigger degeneration of the intervertebral disc, and as the disc degenerates, the nucleus pulposus protrudes outward through a fissure in the annulus fibrosus, resulting in disc herniation. Spinal stenosis occurs when the herniated disc compresses the spinal canal.
Moreover, as disc degeneration progresses, fluid in the disc decreases and the disc becomes thinner, losing its cushioning function, and this can cause the spine to become unstable or shift. That slipping of the spine can lead to a narrowing of the spinal canal, resulting in spinal stenosis.
Also, poor posture and strong arching of the hips can contribute to spinal canal stenosis. This is why it is important to do exercises to improve your posture.
How to do rehabilitation for spinal canal stenosis
The cat and dog exercise
This exercise increases abdominal compression, mobilizes the spinal column, and can be effective in improving the stiffness of the spinal column.
1. Get on all fours.
2. Put pressure on the lower abdomen and move the spine so that the back and hips are arched.
3. After 10 seconds, slowly return to the starting position and relax.
4. Repeat the exercise 3 times.
Stretching the Achilles tendon and hip joints
Stretching the Achilles tendon and hip joints will help improve posture.
1. Hold onto a wall or a railing.
2. Pull one leg back.
3. Hold for 10 seconds with the knee and hip extended.
* Be mindful not to arch your lower back.
4. Do the same for the opposite leg.
5. Repeat 3 times on each side.
Pelvic forward/backward tilt exercise
Moving the pelvis is effective in strengthening the muscles around the waist, which leads to improved posture.
1. Tilt the pelvis backward while slightly bending the neck and back.
2. Tilt the pelvis backward while slightly bending the neck and back.
3. Repeat 10 times.
Precautions to take during rehabilitation
All exercises should be performed as pain-free as possible.
In principle, it is important to perform these exercises every day. If possible, it is best to do them morning, noon, and evening every day.
Keeping at it every day without straining yourself will help improve the symptoms.
Go at a pace that you can sustain and gradually incorporate these exercises into your daily life.
If you have been diagnosed with spinal stenosis and are suffering from back pain or intermittent claudication, please consider a consultation at our clinic.
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