Seated forward bend
Sit and lean forward, letting your hands slide down towards the floor.
- Hold 20 seconds
- 5 times
Should feel: Relief in the legs Should not feel: Increased leg pain
Home / Patient library / Exercise sheets / Sheet 04
Stenosis exercises
Neck & back · Spinal stenosis
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Knee to chest
Lie on your back, bring both knees gently towards the chest.
- Hold 15 seconds
- 5 times
Should feel: The lower back opening out Should not feel: Sharp back pain
Pelvic tilt
Lie with knees bent and flatten the lower back into the floor.
- 10 times
- 2 times a day
Should feel: The tummy working Should not feel: Nothing sharp
Supported forward lean
Lean on a trolley or a worktop. Notice you can stand longer this way.
- Use when walking
Should feel: Legs easing Should not feel: —
Walking
Walk in short blocks. Sit before the pain builds, then carry on.
- Little and often
- Every day
Should feel: Distance building slowly Should not feel: Pushing through heavy legs
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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