Lumbar Stenosis Exercises: Strengthen your Back Muscles with these Workouts

Lumbar Stenosis, the abnormal narrowing of the spinal canal, known as the lumbar is a condition that has not gained much attention because the population of patients who are affected by it is relatively low. On the other hand, it should be noted that it is a serious condition that may affect those who are in their 50’s, but it may also occur to those who are younger; sometimes even as young as 17 years old. The said condition usually develops when tissue or bone—or both—grow in the openings of the spine. This in turn may result to pain, weakness, and numbness of the feet, legs, and buttocks.

All is not lost though if you’re affected with the said condition because you can visit your pt for spinal stenosis diagnosis and he/she might prescribe painkillers and other drugs and encourage you to do some lumbar stenosis exercises that are designed to strengthen your core muscles. Some of them are elaborated below.

Stability Ball Crunch

Like the plank, the stability ball (aka swiss ball) crunch should be a staple in your lumbar stenosis workout program because it targets the core muscles, but this one puts more emphasis on the rectus abodominis or the muscle group that surrounds the lumbar.

To perform:

With a stability ball, lay on your back with the ball of your feet firmly placed on the ground. Your lower back should be placed on the center of the ball for maximum balance. Place your fingers behind your ears and move your upper body; in the process, roll your shoulders toward your hips and contract your abdominal muscles. Hold this position for about two seconds and then go back to step one. Throughout the workout, make sure that your lower back won’t come off the ball.

Start with about 3 sets of 10 repetitions and then gradually increase the repetition to 15. Rest for one minute between sets.

Opposite Arm and Leg Lift

The opposite arm and leg lift is a classic exercise that targets the lower back and improves strength, balance, and stability. If you haven’t done this before, your first few sessions will be a bit awkward and difficult, but don’t panic because the benefits that you’ll enjoy afterwards are simply endless.

To perform:

Stand on all fours with your knees under your hips, your toes on the ground, and your hands directly underneath your shoulders. Raise one arm and the opposite leg, come up with control and then perform it on the other side. On the process, tighten your abs and keep your shoulders down; make sure to keep your head in a neutral position to eliminate unnecessary pressure on the neck area.

Start with about 3 sets of 10 repetitions and then gradually increase the repetition to 15. Rest for one minute between sets.


This is a great core workout that targets your lower back, oblique muscles, and shoulder muscles.

To perform:

Start with a push up position and then shift weight from one side of your body and then rotate. Keep your feet stacked and raise your arm as well as your torso and allow your body to form a letter “T” and then hold for about two seconds.  

Start with about 3 sets of 10 repetitions and then gradually increase the repetition to 15. Rest for one minute between sets.


These are only some of the workouts that can help you strengthen your lumbar area and therefore alleviate the pain that is associated with lumbar stenosis. You can also incorporate cardio exercises such as swimming, cycling, and brisk walking. But no matter what happens, don’t do running exercises, regardless of their intensity. While running is a great workout, it’s not something that you should engage in if you have lumbar stenosis because it can put unnecessary tension on your back, knees, and ankles. In the long run, it can do more harm than good.

Remember, when it comes to lumbar stenosis, it pays to exercise hard and exercise smart.   


Elroy Pamac is a crazy guy who does crazy things. He’s a passionate person who’s into ultramarathons, marathons, and martial arts. He believes that the best things in life are not achieved in comfort zones that is why he continues to test himself and by doing so, he grows. In addition to this, he lives a healthy lifestyle and is committed to achieve a higher level of physical fitness. Now, Elroy brings you intriguing write ups, articles, and blog posts about physical fitness, healthy eating, and everything in between.