Spinal stenosis is a narrowing of the spinal canal, typically near the base of the neck -- cervical stenosis -- or in the lower back -- lumbar stenosis. This narrowing can affect the spinal cord and nerves, causing numbness, pain and tingling sensations. Regular exercise may help ease spinal stenosis symptoms. Perform exercises to improve your cardiovascular endurance and to strengthen and stretch the areas affected. Consult with your doctor before starting an exercise program.
Back Flexion Stretches
Sciatica -- pain that radiates down the leg, along the pathway of the sciatic nerve -- is a common symptom of spinal stenosis, according to Ron Miller, a physical therapist and contributor to Spine-Health.com. Miller suggests that back flexion stretches may help alleviate this pain. One such exercise involves lying on your back and pulling both knees toward your chest with your hands. Alternatively, you can sit on the back of your lower legs with your knees on the floor, bend forward as far as possible and extend your arms in front of your head, sliding your hands forward along the floor, away from your body. Hold either stretch for approximately 30 seconds.
Trunk Twists
Trunk twists stretch the muscles supporting the spine. These include the abdominals and the muscles in the lower and upper back. Stand upright with your feet about shoulder-width apart and toes directed forward. Extend your arms sideways, away from your body, at shoulder height. Twist your upper body to the left and right, allowing your arms to swing naturally at shoulder height. Let your right arm cross your chest as you twist to the left and vice versa. Keep your feet flat on the floor throughout the movement, but allow your hips to turn slightly. If you feel pain and stiffness in your neck, alternately rotate your head opposite your torso during the exercise.
Aerobic Exercises
Aerobics help increase blood circulation throughout the body, which may help relieve some of the symptoms caused by spinal stenosis, according to the North American Spine Society. Aerobic exercise options include aerobics classes, biking, hiking, jogging, running, indoor cycling, swimming, walking and water aerobics. The American College of Sports Medicine recommends that adults perform one, or a combination of these exercises for at least 30 minutes per day, five days per week. You can divide the 30-minute time period into several shorter bouts of exercise if desired. If you have not exercised previously, build up to 30 minutes per day. Stop exercising immediately and visit a doctor if your symptoms worsen.
References
- MayoClinic.com: Spinal Stenosis
- American Academy of Orthopaedic Surgeons: Lumbar Spinal Stenosis
- Spine-Health: Exercise for Sciatica from Spinal Stenosis
- North American Spine Society: Cervical Stenosis and Myelopathy
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
