Spinal stenosis is caused by one or more areas in your spine narrowing, putting pressure on your spinal cord and causing significant pain and discomfort. While medication, surgery and injections are often used to treat spinal stenosis, physical therapy exercises to strengthen and stretch your spine may be effective in treating the condition, according to MayoClinic.com.
Features
Spinal stenosis exercises have two main purposes. One is stretching the spine to provide relief from the pain and discomfort of the condition. The other is strengthening the muscles associated with the spine, including back, neck and stomach muscles, to provide increased spinal support.
Hands and Knees Stretch
The hands and knees stretch helps flex the back and neck to stretch out your spine. Face the floor with your hands and knees on the ground. Place your hands directly below your shoulders with your arms straight. Straighten your back so it is parallel to the floor. Flex your abdominal muscles and slowly arch your back toward the ceiling, while at the same time bending your neck so the top of your head is pointed toward the floor. Hold this position for five seconds, then return to the starting position. Arch your back this time pushing your stomach to the floor, then bend your neck so the top of your head is pointed toward the ceiling. Hold for five seconds, then relax. Repeat the exercise three to four times.
Lying Stretch
The lying stretch focuses on both your back and your legs, to provide support to your spine. Lie on your back with your left leg out and your right foot flat on the floor. Reach down and grab your right knee with both hands and pull your leg up toward your chest, keeping your back flat on the floor. Pull your leg as close to your chest as possible, holding for 10 to 12 seconds. Relax, and return your leg to the floor. Pull your left leg up so your left foot is flat on the floor, then grab your leg and repeat the same routine, pulling your left leg toward your chest and holding for 10 to 12 seconds. Relax, and return your leg to the floor. Repeat three to four times on each leg.
Neck Rolls
If you suffer from spinal stenosis in your neck or upper back, neck rolls can help you target the location of your pain and discomfort. Sit in a hard-backed chair with your feet flat on the floor and your hands in your lap. Keep your back straight, and slowly bend your neck so your chin is touching your chest. Roll your head to the left, back and then to the right in a counter-clockwise motion, making a full circle with your head until your chin reaches your chest again. Reverse the roll, moving your head to the right, back, then to the left in a clockwise motion. Rest, and repeat three to four times as part of your exercise routine.
Considerations
Spinal stenosis exercises should be done only after talking to your doctor about your symptoms and the severity of your condition. Stop performing any of the exercises and talk to your doctor if you feel significant pain in your neck, back or any other part of your body.
