Lumbar spinal stenosis is a medical condition that affects the lower back. The condition is caused when the spinal cord is compressed by surrounding spinal tissues and bone structure. Lumbar spinal stenosis is relatively common in older adults, caused by general wear and tear of the lower spine as well as by naturally decreasing bone mass and structure stability in the spine. Certain exercises may help relieve pain and stiffness caused by lumbar spinal stenosis and help maintain strength, mobility and flexibility.
Anatomy
A number of components make up the lumbar portion of the spine, including vertebrae, facet joints, vertebral discs and ligaments. Injury or damage to any of these components can cause lower back pain and a limited range of motion. Flare-ups of inflammation or irritation can make walking, standing, sitting and even lying down difficult and painful, notes the American Academy of Orthopaedic Surgeons.
Symptoms
Lumbar spinal stenosis may cause a number of symptoms, including but not limited to pain that radiates from the lower mid-back down the buttocks and all the way to the calf, ankle or foot on the affected side. This pain may be felt as sharp and sudden or dull and tingling, according to Dr. Peter Ullrich Jr. of Spine-Health.com, an resource for information on spinal conditions, spine anatomy and causes of spinal pain. For some patients, the pain and muscle spasms caused by compression against the spinal cord make walking difficult. Some patients experience weakness in one or both legs.
Exercise
Spinal exercise is recommended to help reduce back pain and help heal and rehabilitate the spine, according to Ullrich. To reduce irritation, use slow, gentle movements when performing any type of lower back exercise. This type of exercise and stretching helps circulate nutrients to the injured area of the spine and keeps joints, tendons, ligaments and muscles healthy and as flexible as possible.
Types of Exercise
Stretching exercises that curve the back outward may provide relief for some. For example, leaning forward in a chair, or leaning down and touching the fingers to the knees, shins or the floor helps relieve pain and tingling caused by spinal compression. Lower abdominal exercises performed lying on the back, such as lifting knees toward the chest, may also provide relief. Some patient can ride a stationary bike without experiencing pain. A chiropractor or doctor of osteopathy may also "manipulate" your spine to ease pain and reduce symptoms. Such exercises sometimes involve leg crossovers, which help with pressing knees toward the chest or shoulders, and other exercises that stretch and lengthen the muscles of the lower back and buttocks.
Cautions
When performing any type of lower back or body exercise after you've been diagnosed with lumbar spinal stenosis, be careful not to hyperextend the back. This means avoiding exercises in which you arch the back toward the rear, such as the cobra pose in yoga. This type of move may place additional strain on the vertebrae of the lower spine and cause irritation or pain. Avoid the urge to bounce during back-stretch exercises, which may also place additional strain on the lower spine.
