a clean print-ready HTML workbook Below is a clean, print-ready HTML workbook template designed for a professional clinic-style handout. It includes: Cover page 8 lumbar stenosis–friendly exercises Simple illustration placeholders (SVG boxes you can replace with real images later) Step-by-step instructions Common mistakes Safety notes Progress tracker Print styling (A4/Letter friendly) You can paste this into a file named workbook.html, open it in Chrome, then Print → Save as PDF. Lumbar Stenosis Exercise Workbook

Lumbar Spinal Stenosis

Home Exercise Workbook

Safe Movement • Pain Reduction • Mobility Support



Instructions: Perform slowly, stop if symptoms worsen, and consult your clinician if unsure.

Safety Guidelines

  • Stop if you feel sharp pain, numbness, or radiating leg pain increases.
  • Keep spine in a neutral or slightly flexed position (usually more comfortable for stenosis).
  • Avoid prolonged standing if it triggers symptoms.
  • Move slowly and breathe normally—no straining.

Recommended Frequency

5–6 days per week, 10–20 minutes per session.

Exercise 1: Pelvic Tilts

Illustration Placeholder: Pelvic Tilt

Steps

  • Lie on back, knees bent.
  • Flatten lower back gently into the floor.
  • Hold 3–5 seconds, then relax.
  • Repeat 10–15 times.

Common Mistakes

  • Holding breath
  • Over-arching back

Notes

Keep movement small and controlled.

Exercise 2: Knee-to-Chest (Single)

Illustration Placeholder: Knee to Chest

Steps

  • Lie on back.
  • Bring one knee toward chest.
  • Hold 10–20 seconds.
  • Switch sides.

Common Mistakes

  • Pulling too aggressively

Exercise 3: Posterior Pelvic Rocking

Illustration Placeholder
  • Gentle rocking of pelvis while lying down.
  • 10–15 repetitions.

Exercise 4: Seated Lumbar Flexion

Illustration Placeholder
  • Sit in chair, slowly bend forward.
  • Let arms hang down.
  • Hold 10 seconds.
  • Repeat 8–10 times.

Exercise 5: Supported Standing Flexion

Illustration Placeholder
  • Hold counter or walker.
  • Lean forward slightly.
  • Hold 10–15 seconds.

Exercise 6: Hamstring Stretch (Gentle)

Illustration Placeholder
  • Lie or sit with one leg extended.
  • Lean forward slightly.
  • Hold 15–20 seconds.

Exercise 7: Marching in Place (Supported)

Illustration Placeholder
  • Hold stable surface.
  • Slow alternating knee lifts.
  • 10–20 steps.

Exercise 8: Supine Rest Position

Illustration Placeholder
  • Lie on back with knees supported.
  • Relax for 2–5 minutes.
  • Focus on breathing.

Weekly Progress Tracker

ExerciseMonTueWedThuFriSatSun
Pelvic Tilts
Knee-to-Chest
Flexion Exercises

Mark each day you complete safely. Stop if symptoms worsen.

If you want, I can upgrade this into a true clinic-level PDF layout with real illustrated figures (SVG anatomy diagrams or generated images), cover design, and branded formatting like a physical therapy handout.