[Hinews] Spinal stenosis, a condition often triggered by aging or degenerative changes, occurs when ligaments and tissues around the spine thicken, compressing nerves. This leads to symptoms like lower back pain, leg numbness, and difficulty walking, significantly impacting patients’ daily lives.

For many seeking relief, exercise seems like a natural solution. But experts warn that the wrong approach can exacerbate symptoms, potentially worsening the condition. Specialists at Mokhuri Oriental Medicine Hospital in South Korea emphasize that managing spinal stenosis often requires prioritizing muscle relaxation over strength training.

The Pitfalls of Strength Training

A common misconception among spinal stenosis patients is that weak back muscles are the root cause of their pain, prompting many to turn to strength-building exercises. However, Dr. Ki-ok Kim, director of Mokhuri Oriental Medicine Hospital, cautions against this approach. “In many patients with spinal stenosis, the back muscles are chronically tense,” Dr. Kim explained. “Excessive strength training can worsen this tension and increase pain”

Exercises like squats, bridges, or heel raises, which place significant strain on the hips, legs, and lower back, can overburden an already compromised spine. For many patients, standing or extending the back aggravates symptoms, making upright exercises both painful and unsustainable.



The Benefits of Supine Exercises

Mokhuri Oriental Medicine Hospital advocates for a gentler approach: exercises performed lying down. This method minimizes stress on the spine while promoting gradual recovery of function in the legs, pelvis, and hip joints.

“Lying-down exercises help relax muscles and gradually restore mobility,” Dr. Kim explained. “They’re safe, reduce pain, and may slow symptom progression.” These movements also improve overall body balance, supporting muscle recovery and reducing the risk of recurrence.



Four Simple Movements to Start

Mokhuri Oriental Medicine Hospital recommends four simple exercises that target the pelvis, knees, hips, and ankles. These movements can be performed safely at home and, with regular practice, may help ease pain and improve lower body function.

1. Pelvic Tilts: Lie on your back with knees bent. Gently rock the pelvis side to side, as if swinging like a pendulum. Repeat at least five times daily.

2. Knee-to-Chest Stretch: Lift one leg and pull the knee toward the chest, then slowly lower it back down. Alternate legs, performing 10–20 repetitions per side.

3. Hip Joint Exercise: Slightly raise one leg, then lower it with control, taking care not to strain the lower back.

4. Ankle Flexion: Point the toes toward the body, then extend them outward. This motion enhances blood circulation and helps relax leg muscles.

These exercises are designed to reduce strain on the lower back while promoting relaxation and functional recovery. Patients experiencing severe symptoms or worsening pain during exercise should stop immediately and seek medical guidance.

A Tailored Approach to Relief

For those with spinal stenosis, the instinct to “push through” with intense workouts may do more harm than good. Mokhuri’s approach emphasizes relaxation over force, offering a safer, more sustainable strategy for managing this chronic condition. As Dr. Ki-ok Kim notes, the ultimate goal is not only pain relief but long-term improvement in function and mobility—achieved one gentle movement at a time.

Patients are advised to consult a healthcare provider before beginning any exercise program, particularly if symptoms persist or worsen.