Home Exercises And Stretches To Combat Spinal Stenosis: Flexibility, Strengthening, And Lumbar

Aging brings in many changes in man. While on one side, your life time experience keeps on increasing and is all over appreciated, on the other hand, your physical health goes on deteriorating! Such deterioration include, loss of flexibility, joint pain, slow bodily movements etc. One such condition that occurs on account of aging, is spinal stenosis. But what exactly is it? And are there are any spinal stenosis exercises to get rid of this problem? Here is everything explained in depth.

What is Spinal Stenosis?

To put it in simple words, spinal stenosis can be defined to be a condition associated to the narrowing of spinal canal situated mostly in the areas of upper and lower back. Such a narrowing of the spine exerts a lot of pressure on the spinal cord and nerves, thereby leading to pain in that area. Spinal stenosis, occurs mostly in the spine of either of the three areas; thoracic, cervical or lumbar. It is mainly a result of spinal degeneration that takes place due to aging. In some cases, osteoporosis, tumor or spinal disc herniation are also found to be the causes of spinal stenosis. The symptoms of spinal stenosis normally go unnoticed in the beginning, as they occur very slowly without causing too much of pain. However, the condition aggravates further causing severe pain and restrictions on body movements. Some of the symptoms seen in spinal stenosis are numbness in hands, legs, arms, neck or shoulders. In a few people, cramping is also observed. Read more on spinal stenosis.

Spinal stenosis of a mild nature is usually cured with the help of physical therapies, pain killers or supportive braces. However, for advanced or severe cases, spinal stenosis exercises with a doctor's advice are an effective alternative. Compiled below are the best exercises for spinal stenosis.

Exercises for Spinal Stenosis

Spinal stenosis decreases the flexibility as well as the strength of your spinal cord. Therefore the following are some exercises that would target both the concerns.

Flexibility Exercises for Spinal Stenosis:

  • Exercise # 1: This is one of the most effective back exercises for spinal stenosis. Stand erect, with your hands placed on your hips. Bend backwards, so that you feel a good and comfortable stretch in your back. Maintain this position for about 4-5 seconds and perform about 5 repetitions.
  • Exercise # 2: Lie flat on your back. Raise either of your legs and support the back of the thigh with your hands. Try to straighten your knee to feel a comfortable stretch in the back of the thigh. Hold this position for about 30 seconds and then repeat with the other leg. Perform around 2-3 repetitions with each leg.
Strengthening Exercises for Spinal Stenosis:

  • Exercises # 1: Lie down flat with your face towards the floor and arms sidewards. Tighten your buttocks and raise your head and shoulders as much as you can. Maintain this position for about 4-5 seconds and repeat for 8-10 times.
  • Exercise # 2: Lie flat on your back, with your arms at sides. Now, bend your knees and also tilt your pelvis, so that your back is flattened. Lift your head and shoulders, until your shoulder blades are completely raised above the floor. Remain in this position for about 4-5 seconds and perform 8-10 repetitions.
Lumbar Spinal Stenosis Exercises:

Lumbar spinal stenosis is a condition characterized by the narrowing of lumbar spine causing lower back pain, sciatica, buttock pain etc. Explained below are some exercises for lumbar spinal stenosis.

  • Exercise #1: Stand erect and begin marching in the same place. While marching, see that you lift your legs 4-5 inches above the ground. Perform the first set for about a minute or so and then repeat for another couple of times.
  • Exercise #2: Lie flat on your stomach. Lift your left hand and leg at about 2-3 inches above the floor. Repeat with the other side. Do about 2-3 repetitions with each side.
I hope you'll find these spinal stenosis exercises useful and easy to do. While doing any of the aforementioned exercises, take care that you do not stretch or bent any of your body part, beyond your comfort level, as an overstretch might worsen the situation. If pain persists, even after doing regular exercises, consult a specialist and get appropriate medications. spinal-stenosis-exercises.html


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