Spinal stenosis is a condition that is a result of the narrowing of the spinal canal. Spinal stenosis can become painful to the point that it becomes difficult to move. The Spine Universe website suggests those with spinal stenosis should continue exercising to maintain healthy, strong muscles to help support their backs. Weight-training your back and lower body can help to strengthen and support your spinal column.
Degenerative Spinal Stenosis
Degenerative spinal stenosis is the most common form of the disease and occurs as part of the aging process. According to the Spinal Stenosis website, the narrowing of the spinal column compresses the nerves and nerve roots, causing low back pain, lack of feeling and pain in the lower extremities and decrease in physical activity. Avoiding activities that put a lot of stress on the spine is recommended; however, not moving at all can make your pain worse.
Weight Training Exercises
Strengthening the muscles in your back, legs and abdominal region can help to strengthen and support your spinal column needed for day-to-day function and lifting. Weight-training exercises that benefit the lower body, while avoiding additional pressure on the spine include weight machine exercises such as leg curl and leg extension. Cable machines, such as seated cable row and lat pull-down offer effective exercises that strengthen the back.
Core/Low Back Exercises
Building and maintaining a strong core and low back can provide additional stabilization needed for back pain associated with spinal stenosis. The Spinal Column suggests performing exercises to strengthen the spine, such as curl ups, truck raises for the obliques, face-down trunk raises and face-down alternating arm/leg lift.
Flexibility Training
Flexibility training in individuals suffering from spinal stenosis can improve range-of-motion, decrease pain and stiffness and reduce the risk for injury. Stretching should always be done after warming-up your muscles for at least five minutes. Stretches should be slow, controlled movements, never quick and jerky movements. The Spinal Column website suggests the hamstring stretch and quadriceps stretch for the legs, and the double knee-to-chest stretch and standing backward bend for the back. All the stretches should be performed within your comfort zone, stop if the stretch becomes painful.
Warning
Individuals with spinal stenosis should always seek your doctor's approval before beginning any exercise program. Pain that occurs during an exercise should not be ignored, and you should stop the exercise immediately. Relief from stretching and strengthening exercises might not always occur after the degeneration of the spinal column as occurred, seek your doctor's advice for additional treatment options.
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