Quick version
- Knees to chest (lying down) – pull one knee at a time to your chest, hold for 5–10 seconds. Repeat 8–10 times on each side.
- Cat-cow (gently) – on all fours, slowly round your back, avoid deep backbend. Repeat 8–10 times.
- Pelvic lift (glute bridge) – lift your pelvis, hold for 3–5 seconds. Repeat 8–12 times.
- Hip flexor stretch – hold for 30 seconds per side. Repeat 2–3 times.
- Walking with breaks – several short sessions with rest rather than going through the pain.
Stop and seek help if: you get noticeably more radiance, increased numbness/tingling or new weakness. A physiotherapist can adapt the exercises to your level.
Here you can read more for a full overview of symptoms of bilateral foraminal stenosis.
Exercises can help reduce symptoms
The right type of exercise can help reduce symptoms by improving stability and mobility, as well as decreasing irritation around the nerve. The goal is to find movements that feel good and build strength without triggering radiating pain or other symptoms.
Exercise routines often focus on:
- Strengthening the core muscles in the back and abdomen
- Improving mobility in the hips and spine
- Finding relieving positions and better movement patterns
- Nerve mobilization exercises (sometimes, if a physiotherapist deems them appropriate)
5 good exercises to try
Do the exercises using slow, controlled movements, and adjust them to how you feel that day.
-
Knee to chest (supine flexion)
Lie on your back. Pull one knee at a time toward your chest. Hold for 5–10 seconds.
Dosage: 8–10 repetitions per side.
-
Cat-cow (gentle)
Get onto all fours. Slowly round your back. Avoid deep arching.
Dosage: 8–10 repetitions.
-
Pelvic lift (glute bridge)
Lie on your back with your knees bent. Lift your pelvis and hold for 3–5 seconds.
Dosage: 8–12 repetitions.
-
Hip flexor stretch
Tight hip flexors can increase lower-back arching and strain in the lumbar spine. Hold the stretch.
Dosage: 30 seconds per side, 2–3 times.
-
Walking with breaks
Shorter walks with rest are often better than “pushing through” the pain. Try splitting walking into several shorter sessions.
Important to keep in mind
If you notice clearly increased radiating symptoms, more numbness or tingling, or new weakness, stop the exercises. If symptoms are significant or do not improve, a physiotherapist can help tailor the exercises to your specific level and symptom pattern.
