Spinal stenosis is a condition characterized by narrowing in the passageways of the vertebral column where the spinal nerves run. This condition can result in pain in the back and legs due to damage to the nerves. If you have spinal stenosis, doing the proper exercises can help relieve painful symptoms.
SIgnificance
Spinal stenosis most often occurs as the result of aging and arthritis, which can cause inflammation in the body, according to the Mayfield Clinic, a medical clinic based in Cincinnati, Ohio. However, injury to the back and spinal column also can cause spinal stenosis. You can liken the condition to a garden hose that is being squeezed. As you compress the garden hose more tightly, water can no longer flow freely. In spinal stenosis, the narrowing of the spinal canal restricts nerve impulses, which can result in pain. As first lines of treatment, your physician may recommend medications, physical therapy exercises and spinal injections.
Posture Considerations
Correct posture is an important practice for those who experience spinal stenosis, according to the Mayfield Clinic. Keeping your spine in proper alignment can help you to place less stress on your spine and verterbrae and prevent injury. To practice proper posture, hold your head straight, keeping your earlobes in line with your shoulders. Your shoulder blades should be back---not hunched or curled over. When you are practicing proper posture, your body should feel slightly stretched, as if someone were holding the top of your head with a string. Practicing this exercise to check your posture several times per day may help reduce some of the pain associated with spinal stenosis.
Activities to Perform
Cardiovascular exercise helps you to maintain a healthy weight, lungs and back. However, some exercises may prove more painful to perform than others. The American Academy of Orthopaedic Surgeons recommends performing activities that involve smooth, repetitive motions, which can avoid jerking the spine and aggravating nerves. Examples of good exercises include swimming, cycling, using an elliptical machine and walking. Stationary bike riding also can place you in the proper position to open up the areas around the spine, reducing pain.
Spine Stretches
In addition to cardiovascular exercise, spine stretching exercises can relieve spinal stenosis pain, according to Spine-Health. Examples of good spine stretches include lying on your back and bringing the legs in toward your chest. Those suffering from spinal stenosis can also try a yoga pose known as "child's pose," in which you place your knees and tops of the feet on the floor, then lower your body, holding the arms straight in front of you. This pose stretches the lower back and helps to open up the spinal canal. Another stretching exercise involves lying on your back with a pillow behind your head for support. Slowly lift one leg three to four inches from the floor, then lower and repeat eight to 10 times, then switch to the opposite side.
Misconceptions
While rest is often prescribed for many conditions and injuries, spinal stenosis is not a condition for which rest is recommended, according to Spine Universe. Rest can cause your muscles to become weaker. As a result, you lose the support system surrounding your spine and back, which can decrease stability and increase pain.
