Spinal stenosis is a condition caused by a narrowing of the pathway or tunnel through the vertebrae of the spinal column that may be caused by a number of factors, including arthritis, bone fracture or injury or disease processes. This narrowing causes constriction or pressure on nerves that travel through the spinal canal. One of the largest is the sciatic nerve, which extends from the base of the spine, where it branches off into two nerves that travel through each buttock and down the back of each leg. Stretching exercises may help relieve pressure and pain and increase mobility and movement.
Symptoms of Sciatica
Sciatica caused by spinal stenosis may prompt a number of symptoms, the most common of which is pain. Pain may be felt in the lower back, the buttocks or the legs, or all three. The pain can be felt as sharp and stabbing, involve muscle spasms, and affect walking. At other times, the pain may be dull, burning and constant, advises physical therapist Ron Miller of Spine-Health. Sciatica may cause pain or discomfort when standing, walking, sitting or lying down.
Benefits of Stretching
Benefits offered by stretching exercises for sciatica include but are not limited to offering relief from tightness and pain caused by muscle spasms. Tightness may be relieved by extending the upper back away from the lower back, or by slow, forward-bending motions that serve to elongate and stretch the lower back muscles. This stretching of muscles often helps provide temporary relief from compression of tissues or bone from pressing against nerves in the spinal column, or pain caused by inflammation or irritation of the nerve.
Types of Stretching Exercises
Forward bending or upper and lower back extension-type exercises may prove beneficial to you if you're experiencing pain from sciatica. For example, kneel on the floor with your weight balanced on your hands and knees. Press your buttocks toward your heels while pressing your arms out straight. You should feel a good stretch in your lower back. You may also lie on the floor on your back and lift your knees to your chest one at a time. Hold onto your knees and press them as close to your chest as you can while pressing your lower back into the floor.
Yoga Stretching Exercises
Yoga provides a large number of stretching exercises that may help relieve sciatica flare-ups caused by spinal stenosis, suggests WomenFitness.net. These include the Supta Padangusthasana, as well as the Torso Twist. Resist twisting too far with this latter pose; only twist far enough to feel a slight pulling or stretching sensation in your lower back. The Corpse pose is also relaxing. Support your upper back by placing a relatively flat pillow beneath your shoulder blades for this pose, and finish with a Downward Facing Dog or Child's pose to pull your back up and away from your body.
Cautions When Stretching
Don't bounce or jerk when you're stretching your lower back. Bouncing or jerking may further irritate the sciatica nerve and injure muscles already sore and inflamed by the spinal stenosis. Use gentle, slow movements at all times when stretching.
