Research and pilates-based exercises for spinal stenosis

The magic of science-based pilates movement to heal and protect your back

Video preview

This preview summarises 12 spinal stenosis exercises, mostly derived from a paper by Backstrom et al in 2011, and confirmed in a clinical trial by Eui-Ryong Kim in 2014. The exercises were adapted into a Pilates method workout designed for spinal stenosis sufferers and lasting 30 minutes.

(The complete video workout is available per paid subscription lower on this page…)

Safe and effective for everybody

My spinal stenosis workout is

1. Developing comfortable awareness of “spine neutral”. “Spine neutral” is when the joints of the spine are near their centre of range of movement, where they are at their strongest and most stable. It’s always a good idea to be close to “spine neutral” when you heavily load your spine.

2. Future-proofing your back by strengthening and flexibilizing other body parts so that they will move more and the lower spine will move less.

3. Developing a spine-stable breathing method.

4. And, of course, strengthen the core (or centre) of the body so that it can absorb loads without buckling or excessively bending!

(All in all it’s the most accessible and efficient core stability workout I know of!..)

(Complete video and notes are are available per paid subscription below)…