Stenosis pain - what exercises have helped you best?

Bridges have helped me the most. I do them along with planks on my cardio / core day. Obviously start slow and try to progress to adding weights. Basically you need to strengthen your core in a safe way. Don’t do sit ups, do planks and side planks for your core. Bridges will target your lower back and butt. Do a search for those exercises. They might hurt a little in the beginning, but try to stick with them every 3 or 4 days, and the pain should slowly go away as your core gets stronger. I am now up to cranking up 200 pounds on my last set of bridges, and I do 3 sets of planks of 1:20 on front and 40 seconds on each side. I started doing these exercises about 4 months ago though. Good luck!

Thank you! I do both exercises.
200 pounds on your bridging? Are you putting weights over you stomach/hips? I do hip thrusts with 30 pounds. Maybe similar process?

So good on the planks!! Congratulations. 1:20. Whoo-hoo! Something to shoot for. I do 30 seconds, when I do them

i had mild stenosis and for me daily stretching and core-strengthening exercises, like pelvic tilts and knees-to-chest stretches, helped me most. I also like walking and swimming (when its not freezing cold) cause it helps me stay active without adding too much strain.

I guess it’s actually called a barbell hip thrust. I usually start with my shoulder blades just above an 18” box at the gym. I put a 20 pound bar with a soft pad in the middle across my pelvis. I start with a couple of 45s and lift my mid section up to the 18” level. It reminds me of a saying I have always loved that I saw at a gym years ago. It said that your max on your first day of working out will become your warmup in a few months if you stick with it. That is so true as I used to start with a couple of 10s and worked my way up to the 45s by my 3rd or 4th set. Now I warm up with the 45s and end with two 45s on each side.

I have severe L4/5 stenosis. Following Gokhale Method; Eight Steps to a Pain Free Back, has been a great help to me.

Definitely bridges and clamshells. Using a recumbent bike helped me tremendously

I am doing PT right now for the stiffness (no or rare pain) of my lumbar stenosis. As @cathykar said, my pt has been pelvic tilts, single bent knee raises, slow bent legs side to side (stretches), core strengthening, bridges, step ups, walking, seated cat/cow (my knee implants don't like the kneeling version), and daily water workouts using an aqua jogger belt in deep water. Interestingly, I have done all of the above exercises most of my life, but this PT person has me doing almost all of them a bit differently, which has made a big difference. It might be worth it to have a few PT sessions so the exercises are tailored to your specific stenosis.
Stuart McGill is a noted ortho MD expert who wrote most of the textbooks used to train PTherapists. He has a lot of good videos on youtube.

Hi - thanks for your response. Have done lots of PT, always the same exercises = but I find step-ups interesting and water walking has been on my mind, just need to pick up the jogger belt for the deep pool - though my gym has a walkable pool, also. Will check McGill for other ideas

Hoping my next epidural helps while I ponder other potential options. I’m very active. The idea of surgery and having to lay low doesn’t sound so good, but guess one has to look at the long range plan. The PA who went over my last MRI, said by getting the injections I’m putting off the inevitable. Ugh. It’s the leg pain from the compression. Wish me luck!

I have severe L4/5 stenosis. Following Gokhale Method Primal Posture cleared up my problem without surgery.

Thanks! I will look up that method.