Spinal stenosis is a condition where your spine becomes narrowed. Because nerves that send signals to your body are found in the spine, this narrowing can cause pain and discomfort, particularly in the lower back and neck. To remedy this, you can perform exercises that reduce painful symptoms.
Types
Spinal stenosis can occur in the lumbar or cervical areas of the spine, according to the Mayfield Clinic, a Cincinnati, Ohio-based spine clinic. The cervical spine refers to the area around the neck. Spinal stenosis in this location tends to cause weakness in the arms and legs. Those with cervical stenosis may initially experience symptoms of being clumsy, as their muscles are spastic as they move. Lumbar stenosis occurs in the lower back region of your body. This condition causes pain and weakness in the legs.
Considerations
Before performing exercises, it is important that you warm up your muscles first. Take a short 3 to 5-minute walk, swim a few gentle laps or engage in some movement that warms your muscles before beginning. Avoid high-impact warm-ups, such as running or stepping, which can make your spinal stenosis symptoms worsen. You can even apply heat packs to the affected area before exercising in order to loosen the muscles and ease nerve tension, according to the Mayo Clinic.
Stretching
Stretching exercises can help to relieve pain in both the cervical and lumbar spinal regions. These exercises can help to open up the passageways that are causing nerve compression, relieving pain, according to Spine-Health. Stretching exercises include child's pose, a yoga position where you begin from all fours, then sit back on the heels with your hands outstretched and on the floor. Lying on your back and pulling the knees toward the chest also can help to relieve lumbar spinal stenosis pain. Stretching for cervical spinal stenosis should include stretching the head from side to side and extending the arms above your head and reaching from one side to the next.
Cardiovascular Exercises
Cardiovascular exercise helps you to maintain a healthy weight, heart and lungs. When you have spinal stenosis, practicing the right kind of cardiovascular exercise is important. For example, swimming is recommended, because it exercises your heart yet does not place strain on the back, according to Spine Universe. Choose other low-impact exercises, such as walking of bicycling. You can even combine swimming and walking by water walking in the shallow end of a pool.
Warning
While the pain and discomfort from spinal stenosis can make you wish to rest and avoid exercise, this is counterproductive to the healing process, according to Spine Universe. Gentle exercises and stretching can help to reduce pain and strengthen the musculature around your spine, helping you to stabilize this area. Although you may wish to rest for a short time period when you experience a painful flare-up, refrain from resting for an extended period of time to avoid advancing your condition.
