Does Walking Make Lumbar Spinal Stenosis Worse?
As an executive mum managing a high-stress job, family responsibilities, and possibly back pain, lumbar spinal stenosis can add another layer of difficulty to your daily life. Lumbar spinal stenosis refers to the narrowing of the spinal canal (central stenosis) or the foramina (foraminal stenosis). Central stenosis compresses the spinal cord, while foraminal stenosis affects the nerves running to the lower body, causing pain, tingling, or numbness that radiates down the legs or feet. In this blog lets discuss if walking makes lumbar spinal stenosis worse.

Lumbar spinal stenosis is often aggravated by activities that involve backward bending or extension of the spine, such as walking, standing for long periods, or even some forms of exercise. Walking, especially on flat surfaces, can worsen the symptoms due to the spine’s extension, increasing pressure on compressed nerves. You may experience discomfort, numbness, or tingling or other forms of nerve pain  in your legs as a result. Spinal stenosis may or may not cause pain in the lower back, depending on the cause of the stenosis. This can range from from bony spurs from spinal arthritis or osteoarthritis, a herniated disc or bulging disc or degenerative disc diseases, an injury such as a spinal fracture or a tumour or facet joint arthropathy, etc. 




Interestingly, walking uphill or on an incline can provide relief, as your body naturally leans forward, reducing the pressure on the spine. A key test to diagnose lumbar stenosis is the “Two-Stage Treadmill Test.” In this test, the patient walks on a flat treadmill and then on an incline. Relief experienced while walking on an incline may indicate lumbar stenosis.

A useful self-assessment that you can do is the “Shopping Cart Test,” where the you walk with and without a shopping cart. Less pain while using the cart often signals the presence of stenosis because of the forward-leaning position that reduces nerve compression. This is why people with lumbar spinal stenosis often find themselves leaning over shopping carts or resting their hands on their knees to alleviate pain.

Understanding these subtle differences and tests can help you manage your symptoms better, making sure you have the energy and pain relief to balance your busy life effectively. 

In summary, while walking on flat surfaces may aggravate lumbar spinal stenosis due to the extension of the spine, walking on an incline can provide relief by encouraging a forward bend. It’s important to listen to your body and incorporate modifications into your walking routine to prevent worsening of the condition.

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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