Relieve Back and Neck Pain and Improve Your Well-being with Cervical Spinal Stenosis Exercises

According to the American Physical Therapy Association, about 75% of us—at some point of our lives—will experience back or neck pain. But don’t fuss because a vast majority of the cases won’t require surgery to return to their tip-top condition. However of the number, 13 to 14% aren’t that lucky because they may be affected by cervical spinal stenosis, this is according to the National Ambulatory Medical Care. Cervical spinal stenosis is a major cause of back as well as neck pain. This puts a negative impact on the bones of the back, which leads to annoying to excruciating pain—if not properly—addressed the soonest.

Pain is developed when narrowing of the spine takes place or the bones of the back of the vertebrae or the openings within those bones where the nerves as well as the cord pass through are narrowed by the abovementioned condition. If mismanaged, stenosis of the spine may lead chronic severe pain and therefore have a negative impact on one’s lifestyle. The good news is all is not lost for those who are affected with this condition because they can engage in different exercises that can alleviate pain, improve lifestyle and so much more. Below are some of them.

Exercises for lumbar stenosis number 1: Walking

Running is a good workout, but it should not be included in a cervical stenosis treatment program because it may lead to unnecessary tension on the spine, which may do more harm than good. However, patients can opt for the next best thing: walking. Walking is a suitable exercise for those who are affected by the mentioned condition because it is a low impact activity that may relieve tension and therefore alleviate pain in the process. You can gradually increase pace if you feel that your workout has become too easy for you. Do daily 20-minute walks and twice a week do 40-minute walks.

Exercises for lumbar stenosis number 2: Pool exercises

Active water workouts are great spinal stenosis relief alternatives, this one can be quite tricky because it needs to be tailored to complement your condition and physical fitness level.  These workouts include simple routines such as water walking, leg raises, wall-facing leg stretch, etc. Alternatively, if your pain is unbearable, you can try water therapy for back pain, this can improve blood flow, relax the muscles, and boost flexibility.

Exercises for lumbar stenosis number 3: Pilates combo chair

Pilates combo-chair is a great option for spinal stenosis patients. In this workout you need to stand and then push the chair pedal downward as you bring your spine into forward flexion. In the process, the pedal delivers resistance when you’re going down and at the same time provides spine support as your spine goes to the starting position. Spine support is important because the return phase is usually painful for spinal stenosis patients.


Yes, the abovementioned exercises may alleviate pain and play essential roles when it comes to improving health and well-being. However, it should be noted that cures for spinal stenosis do not exist and all you can do is somehow prevent or slow down the degeneration process. Even if you perform them religiously, you won’t be cured, but you’ll feel drastic improvements along the way.

Also, even though the abovementioned exercise regimens are safe, it would still be best to consult your doctor since he/she may have recommendations or additional precautionary measures for you. This straightforward can help you get the most of your workout and therefore tap its full potential. Nonetheless, no matter how you look at it, the abovementioned exercises can be beneficial in so many ways and all you have to do is do it right.

Born and raised in the US, this Asian-American is known for her unmatched passion and dedication to physical fitness and healthy eating. She makes it point to get at least 8 hours of sleep and drink at least 8 glasses of water on a daily basis, believing that physical fitness is not just about hitting the gym and dieting, but also about initiating a total lifestyle change. Now, Dea brings you thought-provoking articles that inspire “ordinary joes” and “plain janes” whose busy schedules a prevent them from achieving the level of physical fitness that they’ve always wanted.