Spinal stenosis is a condition that may lead to chronic back pain, and possibly nerve impairment in your spine. Those suffering from stenosis have a narrowing of the spinal column or the channels where nerve roots extend to extremities. You may need other medical treatments prior to starting an exercise program for stenosis. Talk to your doctor to get a proper diagnosis and to treat any underlying conditions that could be contributing to stenosis pain issues.
Incidence in Women
Arthritis is the most common cause of spinal stenosis, with both men and women having a nearly equal incidence rate for the condition, according to the American Academy of Orthopaedic Surgeons. While both men and women experience spinal stenosis equally, women require medical intervention, including surgery more often than men. The onset of symptoms is generally seen when patients are in their 30s through 50s with symptoms increasing over time, according to AAOS.
Underlying Causes
Stenosis may be congenital or acquired through other medical conditions. Congenital stenosis is a condition in which patients are born with a narrow spinal column. The condition of stenosis alone does not create pain. Bone spurs acquired through degenerative diseases such as arthritis or herniated discs can impair the space of nerve roots. The compression must be alleviated and space created in order to maintain healthy nerves and reduce pain. In some cases, anti-inflammatory medications are sufficient. In severe cases, surgical intervention is required before an exercise program is started.
Specific Exercise Program
Your doctor or physical therapist will develop an exercise program specific to your condition. Depending on where you are experiencing pain, mobility stretches and muscle stability exercises are developed. Women experiencing lumbar stensosis may have an increase in sciatica, pain resulting from impairment of the sciatic nerve.
Women should find a low-impact activity that maintains cardiovascular health without jarring the spine. Activities such as swimming, walking and bicycling are recommended by the Mayo Clinic.
Exercises
Common stretches include lying on the ground and pulling both knees to your chest, and then alternating one knee at a time. Kneeling on the ground, reach forward with both hands, walking your fingers forward as much as possible.
Stenosis in the neck requires a different set of exercises including shoulder rolls and neck flexion and extension. A trunk raise builds the strength of large and small muscles in the upper back. It is performed by lying on the ground and reaching up with your hands, lifting your shoulders off the floor.
Hold stretches for 10 seconds without bouncing up and down. Exercises should be repeated for eight to 10 repetitions for one to two sets.
Considerations
When it comes to back pain and dealing with stenosis, other women's health issues must be considered. Osteoporosis, coccydynia and fibromyalgia are more prevalent in women than men, according to Spine-Health. Child birth and hip structure may also contribute to spinal imbalances, contributing to symptoms of spinal stensosis. Women should consult with medical care providers to review family history and prevalence of spinal and other degenerative issues.
