Aches and pains accompany exercise sometimes, but spinal stenosis causes lasting discomfort whenever you move. Initially, applying some ice or resting helps relieve pain. When you experience back pain, you might decide to give up on exercise. Keeping active, though, is a good way to deal with spinal stenosis, as long as you always check with a doctor first to confirm that you are fit to exercise.
Condition/Symptoms
Spinal stenosis is a condition in which the spinal column narrows, often because of increased age. Bony growths or thickened ligaments surrounding the spinal column impinge on the column and cause problems. Lumbar spinal stenosis or stenosis in the lower back results in pain radiating from the area. Often, you experience shooting pains to your legs when you move or exercise. Cervical stenosis in the neck area is more serious because the spinal cord itself compresses and you might lose mobility or strength in your limbs. According to the MayoClinic.com, pain does not necessarily occur in cervical stenosis. Exercise might not be appropriate in severe cases. Check with your doctor first.
Time Frame
Stenosis occurs with greater frequency as patients age. Your x-rays might show some signs of stenosis, even if you have no symptoms, according to the MayoClinic.com. Symptoms appear gradually and build over the years. Strengthening the muscles that support the spine and the abdomen takes time, too. When you have symptoms from spinal stenosis, a first step is to help reduce pain and increase your mobility.
Benefits
Swimming exercises are good for symptoms resulting from stenosis, as they do not put a lot of strain on your joints, tendons and muscles, says the Spine Health website. Swimming stretches out your body and strengthens your muscles gently. You increase the circulation to your extremities, and build heart and lung health. The hydrostatic pressure of water is therapeutic on aching joints and limbs, and relieves edema or swelling of your ankles or feet. The endorphins your body releases after exercise act as natural painkillers, quelling aches that you had before working out, says Spine Health.
Types
Land-based exercise recommended by your doctor transfer well into the water. Lifting your legs straight in front of you while you tread water helps to stretch out your spine. Bring your knees up to your chest if you are able and then release slowly. Dolphin kicking on your back works your abdominal muscles, but is appropriate only if you already have good swim skills and muscle tone. Pulling with your arms only instead of swimming hard while kicking helps to elongate your body and minimize the impact of movement on your spine.
Considerations
Spine conditions range from mild to severe, and your symptoms do not necessarily tell you the entire story. Always contact your doctor if you experience any tingling in your feet or hands, or weakness of any limbs, which might indicate pressure on the spinal column itself, advises Spine Health.
