Spinal Stenosis
Redrock Physio St Albans
Spinal stenosis is a common cause of lower back and leg pain in people over 50. It happens when the space around the spinal nerves becomes narrowed, often due to normal age-related changes. These changes can irritate the nerves, leading to heaviness, aching, or pain that improves when you sit or lean forward.
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At Redrock Physio in St Albans, we help you understand your symptoms and build a structured plan to improve movement, strength and walking confidence.
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What Is Spinal Stenosis?
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Spinal stenosis means “narrowing”.
Over time, the joints and discs in the lower back thicken or stiffen slightly, reducing space for the nerves. This can lead to:
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back pain
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buttock or thigh aching
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heaviness or fatigue in the legs when walking
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symptoms that ease when leaning forwards
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difficulty standing upright for long periods
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These changes are extremely common and often respond well to physiotherapy.
Why Spinal Stenosis Happens
Stenosis usually develops gradually due to age-related changes:
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Disc height naturally reduces over decades
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Joints thicken
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Ligaments become firmer
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The spine becomes slightly stiffer
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These are normal, expected changes, not dangerous.
The combination can narrow the space for the nerves, especially when standing tall or walking uphill.
The Redrock Approach
Our goal is to help you move with confidence and improve walking stamina without relying on injections or surgery unless they’re absolutely necessary.
Your assessment will look at:
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Posture and walking pattern
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Hip and pelvic movement
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Strength of glutes and thighs
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Thoracic mobility
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How symptoms change with sitting, standing and bending
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Nerve tension and sensitivity
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Day-to-day function (stairs, hills, standing, shopping)
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You’ll leave with a clear explanation and a plan that makes sense.
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Common Symptoms
People with spinal stenosis or neurogenic claudication often report:
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Leg pain, heaviness or fatigue when walking
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Needing to stop after a certain distance
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Relief when bending forward (shopping trolley sign)
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Tightness in the buttocks or thighs
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Difficulty standing up straight
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Pain eased by sitting or leaning over a counter
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Weakness or “dead leg” sensation during longer walks
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These patterns help us differentiate stenosis from other causes like sciatica.
Types of Spinal Stenosis
Understanding your pattern helps guide treatment — you don’t need to diagnose yourself.
How We Assess Sciatica
Your first session is calm, structured, and focused on understanding your pattern of symptoms.
We look at:
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How your spine moves in different directions
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How your nerve behaves with tension or stretch
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Hip, pelvis, and rib movement
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Strength, flexibility, and control
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Positions that ease or irritate the nerve
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You’ll leave with a clear explanation and a personalised video plan you can follow at home.
How Physiotherapy Helps Spinal Stenosis
Most people improve with a blend of:
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Hands-on treatment to ease stiffness
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Movement retraining to reduce bracing
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Strengthening for glutes, hips, and trunk
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Thoracic and rib mobility work
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Pilates-based rehabilitation
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Reformer Pilates for controlled, progressive loading
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Pacing strategies for work and daily life
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A personalised video exercise plan, filmed for you
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Everything is tailored — no generic sheets.
When a Scan Is (and isn’t) Needed
A scan is not always required.
It may be considered if:
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Symptoms worsen despite treatment
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Weakness develops
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There’s uncertainty between stenosis vs vascular causes
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You’re considering an injection or surgical opinion
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Our Spinal Triage Service can guide this pathway.
Related Pages
You may find these pages helpful:
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Postpartum Back Pain
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Spinal Triage Service
Frequently Asked Questions
Is spinal stenosis permanent?
Changes on a scan can’t be reversed, but symptoms can improve significantly.
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Will I need surgery?
Most people improve with physiotherapy, pacing and strengthening.
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Why is leaning forward easier?
It opens the space around the nerves and reduces irritation.
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Can walking improve?
Yes. Structured walking programmes are one of the most effective treatments.
Address
Catherine House, Ground Floor
Adelaide Street
St Albans
AL3 5BA​​
Telephone
01727 309 915
