Exercises for Spinal Stenosis
You may be searching for exercises that can help you manage your symptoms if you have spinal stenosis. There are some exercises which have been proven to help many people with spinal degeneration. (8)
Walking
You may feel that you cannot do what you love if you have spinal stenosis. There are many activities that you can modify to suit your condition. Walking is a great example.
Walking can help improve symptoms of spinal stenosis. Walking is a low impact exercise that improves circulation and strengthens muscles that support your spine. Increase the time spent walking slowly. Talk to your doctor about any new exercise routine before you begin.
Jogging
It’s important to note that jogging is not for everyone who has spinal stenosis. Avoid jogging if you experience severe pain or numbness when you do. If you only experience mild discomfort when you jog, this may be the best option for you.
Speak to your doctor before starting a running program to ensure that you are cleared. As soon as you get the green light, increase your distance and speed slowly. Warm up and cool off properly. Take breaks as needed.
Swimming
Swimming is an excellent exercise that can improve your overall health. Swimming is low-impact, easy on the joints and suitable for all ages. This is a great way to improve spinal degeneration.
Swimming strengthens and stretches the spine. Swimming can also help improve flexibility and relieve some of pain caused by spinal stenosis. Swimming increases circulation and blood flow, which may help reduce inflammation.
Yoga
Yoga can help you if you have spinal stenosis. Yoga can help stretch and lengthen the spine while improving flexibility and range-of-motion. Yoga can also help strengthen the muscles that support the spine. This can reduce inflammation and pain within the spine. Yoga may not only provide relief from symptoms but also prevent the further progression of disease.
Stretching
Stretching can improve the flexibility and range-of-motion of your spine. This can help relieve tension around the spine in the muscles and tendons. Many different stretches can be used to help treat spinal stenosis. There are many common stretches, including hamstring stretching, quadriceps stretching, calf stretching, cat-cow poses, and chest opening pose. Before beginning any new stretching regimen, it is important to consult with your doctor and trainer.
Researchers examined the effects of different stretching exercises for people with spinal stenosis. First, participants were asked by the researchers to stretch their spines as far as they could. The second exercise was an active stretch where participants were instructed to move their spines in all directions. The third stretch was dynamic, in which participants were asked swing their arms and leg back and forth.
The study concluded that the passive stretching had the greatest impact on improving spinal functions and reducing back pain. Active and dynamic stretching also improved spinal function but less than passive stretching. These results suggest that stretching can be an effective method to improve spinal function in patients with spinal stenosis and reduce their pain.
Some other stretches that are known to be beneficial for spinal stenosis, include:
Hamstring stretch
Many people with spinal stenosis wonder if they can stretch to relieve their pain. One stretch can be very helpful – the Hamstring Stretch.
Sit on the floor and stretch your hamstrings. Place your left or right foot on the opposite thigh and bend your knee. With your left hand, gently pull your left foot towards you. Hold for 30 second, then switch sides.
This stretch can reduce pain and compression by loosening the muscles surrounding the spine. To get maximum benefit, hold this stretch for 30 seconds or more.
Lower back stretch
A lower back stretch will help relieve pressure on the spine if you have spinal stenosis. This stretch can be performed anywhere.
Do the lower back stretch by lying on your back and pulling your knees to your chest. Hold your knees close to your chest, then gently rock from side to side. This position should be held for 30-60 second.
This stretch can relieve pain by increasing the space around your spinal cord. Try it next time your lower back feels stiff or sore.
Quadricep stretch
Stretching the quadriceps can relieve pain and discomfort associated with lumbar spine stenosis.
Stand with your feet at shoulder width apart. Pull your left heel toward your butt by bending your left knee. Grab your left ankle with your right hand. Pull gently on your ankle until you feel the stretch at the front of your leg. Hold for 30 second, then change legs and repeat.
It is easy to ease spinal stenosis symptoms by stretching the quadriceps. It can be done anywhere without special equipment. This makes it an ideal option for people with limited mobility.
Calf stretch
Stretching regularly is an essential part of maintaining a healthy life, and can be particularly beneficial to people with spinal stenosis. The calf stretch is a stretch that can be helpful in this condition. Standing with your feet hip width apart, slowly bend your left leg while keeping your right leg upright. Hold the stretch for 10-30 secs. Repeat the same motion on the opposite side.
This stretch relieves pressure on the spine, by increasing the space between the vertebrae. This stretch also improves flexibility and range-of-motion in the ankles and hips. Speak to your neurophysician about any new exercise program, especially if there are symptoms or pain related to spinal stenosis.
Cat-cow Pose
Cat-cow is a pose that can help alleviate these symptoms. This pose helps increase flexibility and range-of-motion by stretching the muscles that run along the spine. This pose also opens up the spinal canal and relieves spinal stenosis.
Start on your hands, knees and spine neutral. (Your back should be flat.) As you inhale, arch your back upwards like a cat. Then exhale to round your back as a cow. Repeat this sequence several time.
Chest opener pose
For those with spinal stenosis, there are some poses and stretches which are especially helpful. The chest opener is one such pose that helps stretch the chest while opening up the spine. The pose is easy to perform with a towel or yoga strap.
Start by standing with your feet hip width apart, and holding one end of each strap or towel. Hold the position by taking five deep breaths while bringing your arms up overhead. This pose can be done lying on your back. Place a towel or strap around your feet and lie flat on your stomach on the floor. Hold for five breaths while raising your legs straight up in the air. It is not recommended that those with high blood-pressure or glaucoma perform this pose.
