Back Strengthening Exercises For Stenosis

Spinal stenosis refers to degeneration, or narrowing, of your spine -- usually in the cervical or lumbar regions of your back. Cervical spinal stenosis can compress the spinal cord and may cause major weakness or paralysis. Lumbar spinal stenosis is usually not as serious, but it may cause sciatica, which is numbness or a tingling sensation that moves from your lower back through the buttocks and down your legs. Although exercise will not cure spinal stenosis, certain back strengthening exercises may help you manage the symptoms.

Bird-Dog

The bird-dog exercise strengthens the lumbar, or lower, region of your back through spinal extension and flexion ranges of motion. The major muscles of this area include the erector spinae muscle group, which runs vertically on each side of your spine, and the deep spinal muscles.

Begin on your hands and knees, with your palms flat on the floor below your shoulders and knees directly below your hips. Extend your right arm forward and left leg backward simultaneously until both are parallel to the ground. Return to the starting position and repeat with your left arm and right leg. Continue alternating like this for at least 10 total repetitions. If desired, hold dumbbells and wear ankle weights to make the exercise more challenging.

Upright Rows

Upright rows target the muscles at the base of the neck, including the levator scapulae and trapezius. This exercise may help remedy symptoms due to cervical spinal stenosis. Stand upright with hands in front of your thighs and palms facing your body. Lift your upper arms sideways, away from your body, and flex your elbows to slide your hands upward in front of your abdomen and chest. Stop just before your hands reach your chin, then slowly reverse back to the starting position and repeat. Hold a barbell or dumbbells in your hands to make the exercise more challenging, or stand on the middle of a resistance band, hold the ends and stretch them upward.

Trunk Rotations

Along with spinal extension, the erector spinae muscle group and deep spinal muscles also contribute to rotation of the upper body to the left and right. Perform trunk rotations to strengthen these muscles. Stand upright with your feet about hip-width apart and toes pointed forward. Cross your forearms over your chest and slowly twist to the left. Keep your feet flat on the floor and hips facing forward throughout the movement. Turn as far as possible and then reverse, twisting to the right. Continue alternating sides for 10 or more total repetitions. Hold a weighted object, such as a medicine ball, in front of your abdomen to provide extra resistance if desired. An alternative variation of the exercise involves sitting upright with your legs extended forward and twisting from side to side.