Lumbar Flexion Stretch for Stenosis

beginner

Hold for 20-30 seconds. Repeat 3-5 times. 2-3 times daily. Yoga mat

Suitable For

Spinal Stenosis

Contraindications

Avoid if flexion increases your pain instead of relieving it
Do not perform if you have a disc herniation with flexion sensitivity

Benefits

Opens the spinal canal and reduces nerve compression
Decreases radiating leg pain from spinal stenosis
Improves walking tolerance and standing time
Provides symptomatic relief during flare-ups

Lumbar spinal stenosis symptoms typically worsen with extension activities (like standing or walking) and improve with flexion (sitting or bending forward). This flexion stretch reduces pressure on the spinal nerves by increasing the diameter of the spinal canal.

How to Perform

Lie on your back and gently pull both knees toward your chest using your hands. Hold for 20-30 seconds while breathing deeply. Slowly release and return to the starting position. You should feel a gentle stretch in your lower back.