Free Back Pain Exercises Biblioteca de Fisioterapia
Protocolo de Flexión

Estenosis del Canal Lumbar

El estrechamiento del canal vertebral comprime las raíces nerviosas al extender la espalda. La flexión lumbar abre los forámenes y proporciona alivio inmediato.

PRESENTACIÓN CLÍNICA

Síntomas Comunes

  • Pesadez o debilidad en ambas piernas al caminar distancias moderadas
  • Alivio al sentarse o inclinarse hacia adelante (signo del carrito de compras)
PRECAUCIÓN CRÍTICA

Movimientos a Evitar

  • ✗ Extensiones lumbares forzadas hacia atrás
💡 CONSEJO CLÍNICO DE FISIOTERAPIA

Prioriza ejercicios de flexión como rodillas al pecho e inclinación pélvica para descomprimir el canal.

SECUENCIA PASO A PASO

Protocolo de Ejercicios Prescrito

6 EXERCISES
Clinical back pain images demonstration - LUMBAR ELONGATION
LUMBAR ELONGATION
🎯 Lower Spine & Lats
Descompresión 2-3 mins • 30s

Postura del Niño para Descompresión Lumbar

Gentle spine elongation that decompresses lumbar vertebrae and releases tight latissimus dorsi.

T8-T9 T9-T10 Erector Spinae Latissimus Dorsi +1
Guide
Clinical back pain images demonstration - SPINAL MOBILIZATION
SPINAL MOBILIZATION
🎯 Facet Joints & Discs
Movilidad 2 mins • 5s

Gato-Vaca (Onda de Movilidad Espinal)

Synchronized flexion and extension to lubricate intervertebral discs and restore spine mobility.

C2-C3 C3-C4 Erector Spinae Rectus Abdominis +1
Guide
Clinical back pain images demonstration - ANTI-EXTENSION CORE
ANTI-EXTENSION CORE
🎯 Deep Transverse Core
Fortalecimiento 3 mins • 3s

Deadbug (Control Anti-Extensión Lumbar)

Re-trains the deep transverse abdominis to protect the lumbar spine during extremity movement.

L1-L2 L2-L3 Transverse Abdominis Internal Obliques +1
Guide
Clinical back pain images demonstration - LUMBAR FACET OPENING
LUMBAR FACET OPENING
🎯 Spinal Canal Foramina
Descompresión 2 mins • 30s

Rodilla al Pecho en Supino (Descompresión Unilateral)

Relieves facet joint irritation and gently stretches the lower back and gluteus maximus in bed or on floor.

L2-L3 L3-L4 Gluteus Maximus Erector Spinae +1
Guide
Clinical back pain images demonstration - POSTERIOR PELVIC TILT
POSTERIOR PELVIC TILT
🎯 Core Dissociation
Movilidad 2 mins • 5s

Basculación Pélvica en Supino (Activación Lumbar)

Gentle rocking of the pelvis that frees tight lower lumbar segments and activates the deep transverse core.

L3-L4 L4-L5 Transverse Abdominis Internal Obliques +1
Guide
Clinical back pain images demonstration - BILATERAL CANAL WIDENING
BILATERAL CANAL WIDENING
🎯 Stenosis Decompression
Descompresión 2 mins • 30s

Doble Rodilla al Pecho (Flexión Lumbar y Estenosis)

Maximum posterior pelvic decompression that widens the spinal canal and relieves lumbar stenosis and facet irritation.

L1-L2 L2-L3 Erector Spinae Gluteus Maximus +1
Guide
CLINICAL QUESTIONS & ANSWERS

Preguntas Frecuentes: Estenosis Espinal

Q Why does leaning forward on a shopping cart relieve stenosis pain?
Flexing the lumbar spine anteriorly widens the neuroforaminal canals by up to 24%, relieving mechanical compression on passing spinal nerve roots and alleviating leg claudication.
Q Which exercises are dangerous for lumbar spinal stenosis?
Backward bending (extension), prone press-ups, and prone cobras narrow the spinal canal and should be avoided in favor of flexion-biased decompression routines.
LITERATURA CIENTÍFICA

Evidencia Revisada por Pares y Guías Clínicas

  • •
    "Comparison of Flexion-Biased Physical Therapy vs. Standard Care in Lumbar Spinal Stenosis" — JOSPT (2023).