Exercises you should avoid with spinal stenosis

Today’s blog post is written by Jimmy Clare Founder and CEO of CrazyFitnessGuy.

His website has been up and running for almost 3 years. CrazyFitnessGuy promotes healthy living through Autisc eyes.

Jimmy came up with the name CrazyFitnessGuy because he works out 6 to 9 times a week and he also practices karate as well. He also wants to be a motivational speaker and an Autism advocate.

At the end of this post, I will leave a link to his website so you can go check out his content on his site as well. I hope you enjoy this post.
Having spinal stenosis has never been easy for me. I have very limited movement in my neck so I have to stay away from some exercises. Here is a list of exercises you should avoid with spinal stenosis.

Spinal stenosis

Standing Dumbbell Shoulder Press

The reason why I stop doing this exercise a long time ago is that it puts pressure around my neck. If someone applies too much pressure on my neck I could be paralyzed from the neck down. I also didn’t feel like it was safe to put heavy dumbbells near my neck or my head in that matter.

Plus I was afraid what would happen if the weights fell out of my hands? Perhaps going forward. I could always do this exercise without any dumbbells since my arms still weigh something.

Dumbbell Shoulder Shrug

Another exercise I avoid is shoulder shrugs with dumbbells for similar reasons like the shoulder press. One of the things I did not like about this type of exercise is that it pinches the muscles and nerves around the neck. It feels very uncomfortable.

Cat and Cow Yoga Pose

The cat and cow pose is meant to loosen up the spine. However, when you are someone who has spinal stenosis like me you really don’t want your neck to be loosened. Since my neck is more fragile than other people.
I tend to stay away from this particular yoga pose so I don’t damage my tight neck.

Downward Dog

This pose is supposed to lengthen your spine and you probably can guess you do not want to
do that either with the type of neck that I have.

Warrior 3 Also Known As Reverse Warrior

I personally stay away from this pose because it makes my head dizzy when I look up for long periods of time. I am not sure why it happens but it does. My head also gets dizzy if I look right and left and hold it in those positions for long periods of time as well.

Even With Spinal Stenosis

Even though I have Spinal Stenosis I don’t let it control my life. I still live life fully and I keep moving forward. Somedays I wonder if I take too many risks doing certain things because of my neck.
But then the other days I feel like I can do anything even though I have limitations. It’s one of
the extra challenges that I have to face in life but I choose to continue being active and fit.


It’s important to living life with a very scary condition. You just need to be careful and ask your doctor what you can and can’t do for a healthy living. By doing so it will help protect yourself from harm. Eventually, you will determine which exercises you shouldn’t do because of that limitation.

Unfortunately, I was born with Spinal Stenosis and there is no cure for it. Only a 0.5% success rate. The Spinal Stenosis in my neck is at the very top of the neck and my doctor told me.

In order to fix that we would have to take a rotor rooter and make it wider.
In response to that, I was like let me know when it becomes a 100% successful rate. I never looked back since.

So this was the list of Exercises you should avoid with spinal stenosis

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If you want to know more about CrazyFitnessGuy you can visit his website by clicking the link that I provided.

Jimmy Clare

Jimmy came up with the name CrazyFitnessGuy because he works out 6 to 9 times a week and he also practices karate as well. He also wants to be a motivational speaker and an Autism advocate.

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