Spinal stenosis is the narrowing of spinal components such as nerve channels or inter-vertebral disc spacing. You can be born with spinal stenosis, referred to as congenital spinal stenosis, or the condition can be acquired through other degenerative conditions such as osteoarthritis. Regardless of how the condition develops, proper exercise programs help slow the condition's progress. Speak to your doctor about how you can incorporate a new exercise program into your life.
Diagnosis
Understanding what is causing the spinal stenosis is first required to treat any underlying conditions causing the narrowing of the spinal column. Your doctor uses diagnostic tools such as X-rays and magnetic resonance imaging to determine what areas of the spine are affected and leading to symptoms. Stenosis patients lose flexibility over time as the spine continues to narrow, bones grate over each other and bone spurs develop. Symptoms left untreated can impinge on nerves, leading to pain and numbness in extremities and possible loss of bladder control
Post-Surgery Therapy
Surgery may be required for some patients to relieve compression on the spine. The type of surgery determines the recovery time, ranging between weeks to six months or longer. Once your surgeon gives you approval, a physical therapy program works to reestablish flexibility in your spine. Strength training may consist of low-resistance exercises focusing on developing both large and small muscle groups. Weak or tight muscles may spasm, leading to other injuries, according to Thomas E. Hyde, M.D., on the Spine-Health website.
Strength Programs
Exercises to improve core muscle strength in your abdomen and back should be part of your everyday routine, according to Hyde. Many exercise programs focus on core muscle strengthening through poses. Recommended programs include Tai Chi, Pilates or yoga.
Traditional core muscle exercises recommended for stenosis by The Spinal Columns website include trunk raises where you lie facing the floor and lift your shoulders up. Curl-ups allow you to build abdominal muscles by lying on your back with your knees bent, raising your shoulders above the floor. These exercises can also be done with an exercise ball to reduce the strain of being on the floor.
Stretching
Stretching helps retain the flexibility of your spine, increase spacing in your spinal column and reducing some nerve compression. Lying on the ground, bring both knees to your chest to stretch your lower back. Stretching your hamstring is also accomplished by lying on your back and raising your extended leg up as high as it will go. Pulling your leg behind you by your ankle with your knee bent stretches the quadriceps. Neck flexion and extension -- looking up and down -- releases tension in your neck, as does looking from side to side. Shoulder shrugs release upper and mid-back tension.
Aerobic Conditioning
Aeroboic conditioning is important for cardiovascular health. Building stamina also helps stenosis patients improve the ability to get through basic tasks such as shopping or walking a dog. Pick an aerobic activity that doesn't jar the spine, creating further compression or hastening your condition. Swimming, walking or cycling are recommended as low-impact activities that are easier on the spine.
References
- Mayo Clinic: Spinal Stenosis
- Spine-Health: Abdominal Exercises and Back Exercises
- Spine-Health: Back Exercises and Abdominal Exercse Recommendations
- Medline Plus: Spinal Stenosis
- American Academy of Orthopaedic Surgeons: Lumbar Spinal Stenosis
- Spine-Health: Exercises for Sciatica from Spinal Stenosis
