Spinal stenosis occurs when the spinal canal narrows and places pressure on the spinal column and nerves. According to MedlinePlus, spinal stenosis can cause chronic pain because of nerve inflammation. In addition to pain, weakness and numbness typically develop within the neck, back, legs and hips. Patients with back pain often avoid exercise. As a result, flexibility, strength and cardiovascular endurance are reduced. Gradual exercise is important to aid in complete recovery from spinal stenosis.
Step 1
Stretch frequently to increase flexibility. The American Academy of Orthopaedic Surgeons reports that loss of flexibility is common with spinal stenosis. Exercises such as Pilates and yoga improve flexibility, especially in the upper hips and thighs. Lie on your back and pull your knees to your chest. Hold for 20 to 30 seconds. Perform a back-bend stretching exercise by standing up straight with your arms extended overhead. Lean slightly backward to allow your lower back to arch or bend. Squeeze your glutes. Hold for 15 to 20 seconds. Repeat these stretches five to six times per exercise and stretch for at least 10 minutes a day. Begin slowly to maintain your balance. Contact your doctor if you are having problems with stretching.
Step 2
Execute low-impact cardiovascular exercises, such as walking, jogging, swimming and bicycling. Spine Universe reports that cardiovascular exercises increase endurance and blood circulation to the spinal nerves. Perform these exercises at least 30 minutes per session and at least three times a week. Build up to more intense workouts as your body adapts or according to doctor's orders. Start with simple exercises, such as walking, to examine how your body responds to low-impact exercise. Avoid exercises that strain your back, as this can result in additional injuries.
Step 3
Perform strengthening exercises for the abdominals and other areas. According to MedlinePlus, these include curl-ups while lying on your back. Press your back into the floor and tighten your stomach for optimal results. Continue with trunk-strengthening exercises for the back, pelvis and hamstring areas. Use a Swiss ball to balance, do sit-ups or press-ups, or to perform hamstring and gluteal exercises. Contact your doctor if you encounter problems with pain or additional discomfort.
