The spinal column starts at the base of the neck and runs down to the buttock region. Spinal stenosis is an age-related condition that causes one or more areas in the spine to become narrow, according to Mayoclinic.com. This causes pain, tingling sensations and numbness in the lower back, neck, shoulders and limbs. Stretches are used in conjunction with conventional remedies to help treat this condition.
Identification
Sciatica is a condition that causes pressure on the long sciatic nerve on the posterior side of the body. The symptoms of spinal stenosis are similar to those of sciatica. The main functions of stretches are to reduce discomfort and lengthen the muscles in the back. These stretches should be performed in a slow and controlled fashion that will not place excess strain on the spine or further contribute to pain.
Types
Back flexion, leg pull-ins and press-ups are spinal stenosis stretches. Although each stretch is performed without impact or repetitive motion, it is important to execute proper form. To do back flexion, lie on your back with your knees bent and feet flat on the floor. Steadily raise your legs, grasp the back of your knees with both hands and pull in toward your chest. Once you feel a stretch in your lower back, hold for 20 to 30 seconds and slowly release. When you lift your legs off the floor, move them one at a time and do the same after you finish the stretch.
Leg pull-ins are performed from the same starting position as back flexion. This time, start with your legs extended out straight. Carefully lift your right leg, wrap your hands around your thigh and pull in as you try to straighten your leg. Move as far as possible and hold for 20 to 30 seconds. Slowly lower your leg and repeat on your other side.
A press-up is similar to a push-up, but you only involve half of your body. While lying on your stomach, place your hands about shoulder-width apart and flatten the top of your feet out on the floor. Steadily push yourself up and fully extend your arms. Hold for 20 to 30 seconds and slowly lower yourself back down. When you do this stretch, keep your hips and legs pressed against the floor.
Yoga Pose
Yoga is a mind and body exercise that takes concentration and breath control. Instead of moving through a repetitive range of motion, you hold your body in a fixed position. This is called a "pose." The bridge pose stretches the spine and strengthens the glutes and hamstrings, according to the Yoga Journal website. Lie on your back with your knees bent and feet flat on the floor. Steadily lift your hips as high as possible and move your arms under your body. Squeeze your glutes and hamstrings to maintain your position and hold for 20 to 30 seconds.
Time Frame
The amount of time you devote to stretching goes a long way in your treatment. Aim for three or four sets of stretches and work out two or three times a day.
Considerations
Although stretches are performed in a safe and slow manner, make sure to discuss the idea of exercising with your doctor before you start. He might have some further insight as to what you should and should not do.
