Spinal stenosis is the narrowing of the space between your vertebra which compresses one or more nerves in your spinal cord. This frequently occurs in your neck and lower spine, according to MayoClinic.com.
Types
Different types of spinal stenosis require different exercise approaches, according to Spine-Health. Lumbar stenosis is the compress of the lower spine, usually between the fourth and fifth lumbar spine or the fifth lumbar spine and first sacral joint. If you have this condition, you may experience tingling, weakness or numbness in the legs and difficulty walking because of the leg pain. Cervical spinal stenosis is the compression of the neck spine, usually between the fifth and sixth cervical vertebrae. Symptoms include arm and leg pain and fine motor skill impairment in the hands and fingers.
Effects
Exercises that address spinal stenosis increase the space between the compressed vertebrae and increase blood and lymph flow in the spine. Physical therapists of Spine-Health recommend that you initially do the exercises from a ground position to reduce compression and stress on your spine. As your condition improves, progress to a standing or kneeling position to improve posture and movement. Although the exercises themselves do not cure spinal stenosis, they prevent further degeneration of the spine and increase the number of physical activities you can do.
Corrective Exercise
Many physical therapists, chiropractors and exercise professionals use corrective exercise to address spinal stenosis and other types of back pain. This method not only addresses the symptoms of pain, but also the cause of pain that may be distant from the pain site, according to Anthony Carey of Function First in San Diego. For example, your arm pain can originate from compressed vertebrae in your cervical spine. By strengthening and increasing range of motion in the spine and shoulders, you can prevent the conditions from worsening or even eliminate the arm pain. Other benefits of corrective exercise include strengthening of weak muscles, improvement of movement patterns and increased joint mobility. Carey recommends that you do corrective exercises daily, and have your exercise or medical professional perform an assessment to see if the exercise program is working for you.
Sample Exercise
The child's pose is derived from yoga and it elongates the spaces in your spine and relaxes your back muscles. Kneel on the ground and bend forward so that your chest is near your knees. Extend your arms over your head and toward the ground. Slide your arms forward while pushing your hips back on your heels. Hold the stretch for five to six deep breaths, and return to starting position. Repeat the exercise two to three times.
Warning
Never perform any exercise if you feel any pain. Consult with your medical or exercise professional if you experience pain while doing the recommended exercise. Avoid sitting or standing in one position for too long. If you work in a seated position, take a stretching break every 15 to 20 minutes.
References
- MayoClinic.com; Spinal Stenosis
- "Pain-Free Program"; Anthony Carey; 2005
- Spine-health; Spinal Stenosis
- Spine-health; Exercise for Sciatica from Spinal Stenosis; Ron Miller
