Spinal Stenosis Exercises to Avoid

If you have spinal stenosis, you’ve probably heard that movement is important. 

And that’s true—but not all movement helps. 

In fact, some exercises can make your symptoms worse.

This guide breaks down which spinal stenosis exercises to avoid, why they cause problems, and what you can do instead. 

We’ll also show how we help people with spinal stenosis feel better and stay active—without surgery—at Orthobiologics Associates.

 

GET RELIEF FROM SPINAL STENOSIS

 

What Is Spinal Stenosis?

 

Spinal stenosis is when the space around your spinal cord gets too narrow. 

This can press on your nerves, causing pain, numbness, or weakness. 

It often shows up in the lower back (lumbar stenosis) or the neck (cervical stenosis).

Common causes include arthritis, herniated discs, and general wear and tear on the spine as we age.

Exercise can help relieve symptoms—but only if you’re doing the right types of movement. 

The wrong ones can make things worse.

 

Why Some Exercises Make Spinal Stenosis Worse

 

Certain movements increase pressure on your spine or irritate the nerves. 

These include exercises that involve spine extension (bending backward), high-impact motions, or heavy lifting.

That’s why knowing which activities to avoid with spinal stenosis is key if you want to stay active without triggering pain or nerve issues.

 

Spinal Stenosis Exercises to Avoid

 

Here are some common exercises to stay away from if you have spinal stenosis. 

Each of these can put too much stress on the spine or worsen symptoms.

 

1. Running or Jogging

 

The high-impact nature of running can jar the spine and irritate nerves. 

Walking on a treadmill or in a pool is a much better option.

 

2. Back Extensions (like “Supermans”)

 

These force your spine into an extended position, which can pinch nerves and make lumbar stenosis worse.

 

3. Leg Press Machine

 

The seated posture plus heavy weight loads your spine in the wrong way. 

It’s better to strengthen your legs with wall sits or bodyweight exercises.

 

4. Sit-Ups and Crunches

 

These don’t just stress the lower back—they also tighten hip flexors, which can pull on the spine and worsen pain.

 

5. Heavy Squats and Deadlifts

 

Even with good form, these compound lifts compress the spine. 

Safer alternatives include resistance bands or bodyweight squats.

 

6. Upright Cycling

 

Leaning forward on an upright bike may feel good at first, but it can place pressure on the lower spine. 

Try a recumbent bike instead.

 

7. Toe Touches

 

Forward bending can overstretch the lower back and stress the discs. 

If you want to stretch, do so gently and with control.

 

8. Jumping or High-Impact Cardio

 

Jumping jacks, box jumps, and other plyometric moves put a lot of shock through your spine. 

Low-impact cardio like swimming or walking is a better fit.

 

9. Twisting Motions (Golf, Tennis)

 

Rotational movements can strain the spine and cause nerve flare-ups, especially in the lumbar region.

 

Exercises That Are Safer for Spinal Stenosis

 

You don’t need to stop exercising—just choose movements that are gentle on the spine and help keep you mobile.

Some good options include:

• Knee-to-chest stretches to relieve tension in the lower back
• Pelvic tilts to gently strengthen the core
• Wall sits to build leg strength without loading the spine
• Aquatic therapy to reduce pressure on joints while staying active
• Walking on a treadmill with a slight incline to promote movement with less impact
• Recumbent biking to stay fit with good back support

These exercises are flexion-based and low-impact, which makes them easier on the nerves and spinal structures.

 

How We Help with Spinal Stenosis at Orthobiologics Associates

 

At Orthobiologics Associates, we help people manage spinal stenosis without surgery. 

Our focus is on helping you move better, feel better, and avoid long recovery times.

We use a combination of regenerative and non-surgical treatments for spinal stenosis, including:

• Platelet-Rich Plasma (PRP) therapy for spinal stenosis to promote natural healing
• Stem cell therapy to support tissue repair. Studies show that cell therapy can be effective at treating multiple causes of lower back pain
• Discseel, a non-surgical option for reducing spinal stenosis symptoms
• Physical rehab that’s customized for your spine and mobility
• Diagnostic imaging to figure out exactly what’s going on in your spine

If you’re not sure what movements are safe or you’ve tried things that haven’t worked, we’re here to help you find a better path forward.

 

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Tips for Exercising with Spinal Stenosis

 

Here are some tips to reduce your chance at injury while exercising with spinal stenosis:

• Warm up before activity and cool down after
• Move slowly and with intention
• Pay attention to how your body feels—stop if it hurts
• Use good posture and breathing
• Work with a specialist who understands spinal stenosis

The goal is to build strength and mobility—without making symptoms worse.

 

Final Thoughts: Spinal Stenosis Exercises to Avoid

 

If you’re dealing with spinal stenosis, avoiding the wrong exercises is just as important as doing the right ones. 

Movement can be a powerful tool for relief—but only when it’s safe and spine-friendly.

At Orthobiologics Associates, we help people take control of spinal stenosis with proven, non-surgical treatments and customized rehab. 

If you’re not sure what to avoid—or you just want to feel better without relying on surgery—reach out to us.

We’ll help you get back to moving comfortably again.

 

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FAQs: Spinal Stenosis Exercises to Avoid

 

What is the newest treatment for spinal stenosis?
One of the most promising new approaches for spinal stenosis is regenerative medicine. Treatments like platelet-rich plasma (PRP) and stem cell therapy are gaining attention for their ability to support tissue repair and reduce inflammation without surgery. At Orthobiologics Associates, we combine these advanced therapies with targeted physical rehabilitation to create personalized, non-surgical care plans.

What are the worst exercises for spinal stenosis?
The worst exercises for spinal stenosis are those that put pressure on the spine or cause it to extend or twist. This includes running, back extensions, heavy squats, leg presses, and high-impact cardio. These movements can increase nerve compression and worsen symptoms like pain, numbness, or weakness.

What can make spinal stenosis worse?
Spinal stenosis can get worse with activities that involve repetitive spinal loading, poor posture, long periods of sitting or standing, or lack of movement. High-impact exercises, lifting heavy weights incorrectly, and ignoring pain signals during activity can all lead to flare-ups or progression of symptoms.

What is the best thing to do for spinal stenosis?
The best thing you can do is combine the right kind of movement with professional treatment. Safe, low-impact exercises like walking, aquatic therapy, and stretching can help relieve symptoms. Many people also benefit from regenerative therapies, hands-on physical rehabilitation, and lifestyle adjustments that reduce pressure on the spine.

Should I keep walking with spinal stenosis?
Yes, in most cases walking is one of the best low-impact exercises for spinal stenosis. It helps keep your spine mobile and your muscles active without adding too much stress. If walking causes pain, try shorter distances or walk on a treadmill with a slight incline. Always listen to your body and modify based on your symptoms.

Is a heating pad good for spinal stenosis?
A heating pad can be helpful for relieving muscle tension and stiffness related to spinal stenosis. Heat improves circulation and may reduce pain in the short term. Just be sure to use it for 15–20 minutes at a time and avoid direct heat on inflamed or swollen areas. Cold therapy may be a better option during flare-ups.