Spinal Stenosis and Weightlifting – Is it a Good Idea?
As we get older, almost all of us are going to have some degree of spinal stenosis. It is now felt that a moderate weight training regimen will make a difference with our future spine health. As with most things that are good for us, we should start now. Also, like most things, too much can be as harmful as not enough.
Let’s talk……
Spinal Stenosis is caused by wear and tear on our spine as the discs lose hydration and bone gradually builds up around the nerves, and spinal canal, causing pain, numbness and tingling in the extremities. One of the biggest reasons to add weight training to your workout is that it slows down the progression of osteoporosis. Because a big part of spinal stenosis is the “shrinking” of the foraminal space (where the nerves come out), strong bones in your vertebra will slow this down. If your “core “muscles are supporting your spine correctly, this will also slow down the disease. Moderate weight training will strengthen your core (abdominal, back and neck muscles) and should also reduce any back pain.
Before you start any weight training, make sure you are healthy enough to do it. Also talk to a certified trainer or physical therapist to see how to start slowly and what your weight limits should be. Too heavy weights will only cause injury and free weights should be monitored closely. The machines found in most gyms tend to be much safer if they are used with proper instruction. They protect from injury by keeping you in the proper position during the exercises.
Last of all, use your own body to make sure your core is strong enough to tolerate any additional weights, without injury. The five following exercises done for a few weeks before an actual weight training regimen will prepare your core muscles. If you don’t know these exercises, look them up or ask a personal trainer to teach them to you.
- The Bridge Pose – stretches hip flexors, and lower gluteal, abdominal and lower back muscles that stabilize the spine
- The Plank and Side Plank – strengthens all core muscles and protects the lower back
- Lunges – trains the body to protect the spine and stabilizes muscle during weightlifting
- Superman– improves spinal extension and prevents over extension
Remember, you are not about to enter the Mr. Universe Contest. Frequent reps are better for you than heavy weights and exercises such as the snatch, dead lift, squat, and clean and jerk, make you much more likely to cause back pain than prevent it. On the positive side, you will feel stronger, more energetic and look leaner with this plan… along with helping your future back.
Last modified: December 11, 2020
I was recently diagnosed with lumbar spinal stenosis. I have had some physiotherapy and have been advised to keep going with my strength training and cardio but to try to avoid over extending and also to listen to my body and stopped if it is causing the symptoms.
I love my strength training but used to worry I didn’t have time to get my cardio or steps on, but now I’ve switched to focusing on what my body needs so strength is my priority. I lift 5kgs. Can I go higher?
Terri, lumbar stenosis is a part of life as we age. Everyone is an individual, and if you have concerns, please see a spine specialist. For the general public, I would agree with continued strength training and cardio. Overextending the spine can cause further narrowing of the space for your spinal nerves. More than 5 kgs depends on your current size, and physical condition. If you are already fit and have no problems with 5 kgs, increasing the weight may be beneficial. On the other hand, 5 kgs is already a good weight, especially with more reps, which will also improve your cardio. Please discuss with your physician.
Walking about 2mph w an incline for 25 min + seems to be best. I do adduction and abduction for my legs and lat pulls( light light light) and some seated presses. Has not increased my pain. Helped my numbness but walking on the tread seems best
Thank you for your comments.
Love that response to a fairly disgruntled comment!
Thank you for the article. Was very informational & helpful! I have been weight lifting for 9yrs! Started after 1st disectomy (had 2 more since). I have spinal stenosis and neuroforaminal narrowing. Still dealing with spine tingling and left arm pain as a result. But I love weight training, it has helped me tremendously over the yrs. I only hope I’m never forced to stop. Thanks again!
How about bench press, cable rowing, leg press, squat machine, tricep exercises, bicep curls, and shoulder exercises?
Everything in moderation. Avoid extending the back during these exercises.
Honestly, I’ve been there … I still exercise, but lifting weights increases the pain from cervical stenosis, and not exercising results in sarcopenia and an increase in fat no matter what the calories. It’s a vicious circle and I was looking for some real direction. Even physical therapists cannot help that much. I’ve been told if the pain increases, do not do it! I believe there has to be some narrow approach that must be extremely personalized.
It’s a tough one Jenny. The best you can do is using light weights and frequent reps. If it hurts, stop (soreness doesn’t count). Good luck to you.
really. What a weak article.
We’ll have to lift some weights to make it stronger. Thanks for reading 🙂