The pain from lumbar spinal stenosis can be quite debilitating. Spinal stenosis is a condition that causes the nerve's passageway to constrict. Sciatic pain that radiates down the leg often accompanies spinal stenosis. Exercises that increase mobility, strength and range of motion can bring some relief if you are suffering from this condition.
Stretching Exercises
Stretching exercises can help you regain full range of motion when suffering from spinal stenosis. Do arm extensions to help with this issue. To perform this exercise, get down on your hands and knees. Slowly extend your arms so your chin and chest are at floor level. Hold this position for about 30 seconds and then return to the starting position. After finishing this exercise, roll over on to your back and do the curl up. Bring your knees up to your chest. Hold this position for 30 seconds and then return to the starting position.
Strengthening Exercises
Do trunk raises to build strength in your lower spine. Lie down flat on your back. Raise your head and attempt to bring your right shoulder toward your left hip. Hold this for four seconds and do this 10 times. Then do the same exercise with your left shoulder going toward your right hip.
Do alternate arm and leg lifts to build strength in your lower back. Place a pillow under your pelvis as you lie down on the floor. Stretch with both arms over your head. Lift your right leg and left arm simultaneously. Hold this for three seconds. Do this 10 times and then do the same exercise with your left leg and right arm.
Flexibility Exercises
Do backward bends to increase your flexibility. Stand up straight in the middle of the floor so you are not within reach of any of the walls. Put your hands on your hips and bend backwards slowly. You should feel a comfortable stretch. Hold this position for five seconds and return to a straight-up position. Do this 10 times.
The quadriceps stretch will also help your flexibility as a result of spinal stenosis. Stand up straight and bend your left foot back to your buttocks. Grab that foot with your left hand and take hold of the wall with your right hand to help you balance. Hold your left foot for five seconds. Do this 10 times. Then turn around and do the same exercise with your right foot.
Expert Insight
While exercises alone won't return you to full health if suffering from spinal stenosis, they will help you move around more easily, according to physical therapist Ron S. Miller of spine-health.com. "Flexing the lower spine increases the size of these passageways and allows the irritation or impingement to resolve," Miller said.
Warning
If you feel pain while doing any exercises for spinal stenosis, stop immediately and seek out your doctor. Do not try to fight through pain. If you are feeling stiff, you can go more slowly, but do not try to finish the exercise if it is hurting you. If exercise therapy does not help, surgery may be indicated.
