Spinal Stenosis and the GLA:D Back Program: A Path to Pain Relief and Confidence

Don’t Let Narrow Spaces Limit Your Life

 Do you feel pain or numbness in your back, glutes, or legs when walking or standing? Does leaning forward relieve it? You may be living with spinal stenosis—and it can feel like your world is shrinking.

 At Exercise Matters, we offer the GLA:D Back program to help people with spinal stenosis regain movement, reduce pain, and improve daily function through education and exercise. This blog explains how it works—and why it helps.

What Is Spinal Stenosis?

Spinal stenosis is a condition where the space in the spinal canal narrows, putting pressure on the spinal cord or nerves. It’s most common in the lower back (lumbar stenosis) and typically affects people over age 50.

Common Symptoms:

• Pain or cramping in the lower back, hips, or legs

• Numbness or tingling down the legs

• Symptoms worsen with standing or walking

• Relief when sitting or bending forward (e.g. leaning on a shopping trolley)

  
  

Causes:

• Age-related changes in the spine (disc degeneration, facet joint arthritis)

• Thickened ligaments or bone spurs

• Previous spinal surgery or injury

How the GLA:D Back Program Helps

GLA:D Back is an evidence-based program originally developed for low back pain, now used in managing chronic spinal conditions like stenosis.

Core components:

• Education: Understand your spine, pain mechanisms, and what movements are safe

• Exercise therapy: Improve strength, flexibility, and endurance to reduce pain and enhance mobility

• Confidence building: Learn to move without fear of harm

  
  

Evidence: GLA:D Back participants report decreased back-related disability and improved quality of life—even in people with chronic or degenerative conditions (Kjaer et al., 2021).

Key Exercise Focus Areas for Spinal Stenosis

1. Flexion-Based Movements

Since leaning forward often relieves symptoms, we incorporate gentle spinal flexion movements:

• Seated knee-to-chest

• Supine pelvic tilts

• Standing forward leans (hands on a bench)

2. Core and Glute Strengthening

Improves posture, spinal support, and reduces nerve irritation:

• Glute bridges

• Side-lying leg lifts

• Modified bird dogs (in pain-free range)

3. Aerobic Endurance

Builds walking tolerance and reduces symptom flare-ups:

• Upright cycling

• Inclined treadmill walking (leaned forward)

4. Mobility Drills

Helps reduce stiffness and maintain healthy range:

• Cat-cow

• Thoracic rotation stretches

• Hip flexor mobility

Case Study: Bruce, 72, Lumbar Spinal Stenosis

Bruce experienced leg tingling and back tightness when walking more than 5 minutes. MRI confirmed lumbar spinal stenosis.

We enrolled him in the GLA:D Back program:

• Week 1–3: Education sessions and flexion-based mobility

• Week 4–8: Introduced glute bridges, aerobic cycling, and bodyweight strengthening

After 10 weeks:

• Walking capacity improved to 25 minutes

• Pain reduced from 7/10 to 2/10

• Regained confidence to shop, garden, and walk daily

Frequently Asked Questions

1. Can exercise really help spinal stenosis?

Yes. Targeted movement reduces nerve pressure, improves blood flow, and strengthens the spine’s support system.

2. Should I be worried about damaging my back further?

No. With guidance, movement is safe and beneficial. GLA:D Back teaches how to move confidently and reduce fear-avoidance.

3. Will I need surgery?

Not necessarily. Many people with spinal stenosis manage their symptoms successfully with conservative care like GLA:D Back.

4. How is this different from regular exercise classes?

GLA:D Back is a clinically supervised program based on back pain science, tailored to people with persistent or complex spine conditions.

There’s Still Room to Move

Spinal stenosis may narrow your spinal canal—but it doesn’t need to narrow your life. With GLA:D Back, you can regain control, reduce pain, and rediscover the freedom to move with purpose.

📞 Book a GLA:D Back Assessment: (07) 5448 3532 🌐 www.exercisematters.healthcare

References:

• Kjaer P et al. (2021). Clinical effectiveness of GLA:D Back for persistent low back pain. BMC Musculoskelet Disord.

• Ammendolia C et al. (2017). Non-surgical treatment of lumbar spinal stenosis. Eur Spine J.

• Saragiotto BT et al. (2016). Exercise therapy for chronic low back pain. Br J Sports Med.