Spinal stenosis is the narrowing of the space between your vertebrae that compresses one or more nerves in your spinal column, according to MayoClinic.com. This usually affects the nerves in your neck and lower spine. Although the space naturally narrows with age, you can do certain exercises daily that prevent or delay the compression and pain.
Types
Spinal stenosis comes in different forms that require different exercise approaches and treatments, according to website Spine-Health. Lumbar stenosis is the compression of the lower spine, often between your fourth and fifth lumbar vertebrae, or the fifth lumbar vertebra and first sacral joint above the pelvis. If you have this condition, you may experience tingling or numbness in the legs and/or have difficulty walking. Cervical spinal stenosis is the compression of the neck, usually between the fifth and sixth cervical vertebrae. Symptoms include arm and leg pain and/or fine motor skill impairment in the hands and fingers.
Benefits
Exercises for spinal stenosis increase the space between the vertebrae, lessen vertebral disc pressure and increase blood flow in the spine. When you start your exercises, physical therapist Ron Miller of Spine-Health recommends that you start to do them on the ground to reduce compression and stress on your spine. As your condition improves, progress to a standing or kneeling position to improve posture and movement. These exercises do not cure the spinal stenosis, but they prevent further degeneration of the spine and increase the number of physical activities you can do without pain.
Corrective Exercise
Many rehab and exercise professionals use corrective exercise to address spinal stenosis. This method not only addresses the pain symptoms, 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 leg pain may originate from your lower spine with a pinched nerve from spinal stenosis. By lessening the pressure on the disc and nerve with corrective exercise, you reduce the compression and alleviate the pain. Carey recommends that you do corrective exercises every day and have your exercise or medical professional perform an assessment to see if the exercise program is working for you.
Sample Exercise
To do the supine back stretch, lay on your back on the ground and bring your knees to your chest as close as you can without lifting your tailbone off the ground. Grab both knees with your hands and pull your knees toward your chest. Hold the position for five to six deep breaths, and lower your legs to the ground. Repeat the movement four to six times. You may do this with one leg instead of two.
Treatment
Your physician may prescribe certain medications to reduce inflammation and pain for spinal stenosis, according to MayoClinic.com. You should use medications if the pain is inhibiting your daily activities. For severe pain, your physician may recommend that you get a steroid injection at the nerve roots to reduce inflammation. However, steroid injections can weaken your bones and connective tissues. Use this option along with corrective exercises and treatment from your therapist or chiropractor.
References
- MayoClinic.com: Spinal Stenosis
- Spine-health: Spinal Stenosis
- Spine-health; "Exercise for Sciatica from Spinal Stenosis"; Ron Miller
- "Pain-Free Program"; Anthony Carey; 2005
