Spinal stenosis occurs when one or more areas of the spine narrow, putting pressure on the spinal cord and nerves surrounding the area. Symptoms typically include numbness, weakness, tingling and pain in the arms, hands, neck, back and legs. Occasionally, severe cases of spinal stenosis might also damage the nerves controlling the bladder and bowel. Although many exercises are too difficult for patients with the condition, water exercises for spinal stenosis allow an effective and gentle stretch.
Benefits Of Exercise
Since spinal stenosis can be quite painful, people suffering from the condition should avoid activities that place too much stress on the spine. However, gentle exercises should still be practiced on a regular basis. A regular exercise routine helps stretch and strengthen the muscles in the back, allowing for greater support of the spine.
Water Walking
Simply walking in the water is an effective exercise for treating the symptoms of spinal stenosis. Perform the exercise in chest-deep water, walking from one side of the pool to the other. As you walk, focus on lifting your knees high in the water. Allow your heels to touch the pool floor first and then roll onto the balls and toes of the feet. Hold light water weights as you walk for an additional arm workout. For a more challenging workout, increase your speed to a gentle jog as you move through the water.
Knee-To-Chest
For the knee-to-chest exercise, you will need to be in deep water. Wear a safety belt or vest to provide buoyancy as you exercise. Position yourself near the edge of the pool and use your left hand to hold onto the side of the pool. Extend your right leg in front of you and then pull it into your chest. Hold for two or three seconds and then return to the extended position. Repeat 5 to 10 times before switching to the other side. This water exercise helps to strengthen the leg, hip and lower back muscles.
Leg Stretch
This leg stretch exercise imitates the popular "Superman" position and effectively stretches the entire back and spine. To begin, position yourself near the wall in the deep end of a pool. Face the wall and place your hands on the pool's edge. Float your legs up to the water's surface and extend your arms until they are straight. In this position, your position you be similar to that of a superhero flying through the air. As you hold the position, extend your arms and legs as much as possible to achieve the full stretch.
Safety Considerations
To ensure safety, water therapy exercises should be performed under the guidance of a physical therapist or health professional. A life vest or flotation device should be worn while in the water, especially among people with extensive weakness or numbness of the arms or legs. If the spinal stenosis is accompanied by a serious infection, fever, heart problems or incontinence, water exercise should be avoided.
