Spinal stenosis is a condition that occurs in many people to some degree due to aging. It develops when the passageways that the nerves travel through in the spine become narrowed. This puts pressure on the nerves and can cause symptoms such as pain, numbness and weakness. It can be mild or severe. There are many forms of spinal stenosis, so before beginning any exercise program, check with your health care provider. There are some exercises that are contraindicated based on your unique situation. However, there are some general exercises that may help you manage your symptoms.
Exercises for Stenosis
Step 1
Knee to chest.
Lie on your back on the floor. It is important to support your back, so keep your lower back pressed into the floor and the abdominal muscles contracted. Keep your left foot on the floor. Hug your right knee to your chest, holding on underneath the knee. Take slow deep breaths and relax your low back and hips. Only go to the point where you feel a stretch, do not pull too hard. Hold for 10 deep breaths. Release out slowly and repeat other side.
Step 2
Hamstring Stretch
Start as above on your back with the abdominal muscles contracted and your lower back flat. Bring your right knee to your chest, keeping your left foot on the floor. Then straighten the right leg as much as possible. You should feel the stretch up the back of your leg. Focus on flexing the foot and pressing up through the heel. You can either hold behind your leg or wrap a towel around your right foot and hold the ends. Take slow deep breaths and try to relax your low back and hips. Only go to the point where you feel a stretch; do not pull too hard. Hold for 10 deep breaths. Release out slowly and repeat other side.
Step 3
Pelvic Tilt
Start as above on your back with the abdominal muscles contracted, your lower back flat and both feet on the floor. Tighten your abdominal and buttocks muscles and press your lower back flat. Then release and allow your lower back to arch slightly. Continue back and forth for 12 repetitions to help strengthen the abdominal muscles.
Step 4
Bridge
Start with a pelvic tilt. Rest your hands by your sides with the palms facing down. Then vertebrae by vertebrae lift your buttocks and lower back up off the floor as high as you comfortably can. Then, vertebrae by vertebrae lower yourself back down and relax. Do 12 repetitions.
Tips and Warnings
- Never exercise to the point of pain and stop any exercise that make your symptoms worse. Move slowly and with control.
- Do not start this or any exercise program without first having your condition properly diagnosed. These exercises may not be suitable for all cases of spinal stenosis.
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