Spinal stenosis, derived from the Greek "stenos" for "narrow," describes a condition where the spinal nerves become compressed in the spinal canal. Lumbar spinal stenosis occurs in the lower, or lumbar, spine, which contains five vertebrae. Symptoms include pain in the lower back that may extend into your legs and seem worse while you're walking.
Yoga Benefits
For lumbar spinal stenosis, the National Institute of Arthritis and Musculoskeletal and Skin Diseases suggests exercises that stabilize the spine by stretching and strengthening abdominal and back muscles and building endurance. A regular yoga practice can help improve posture, increase flexibility, build core muscles, ease tension in the spine, release toxins, alleviate pain and ease stress.
Practice
Practice begins with getting centered by sitting comfortably and, with closed eyes, gently connecting with your breath. To maintain the positive effects of your practice, always end in corpse pose, lying on your back, fully relaxed, with your eyes closed and your arms and legs spread out by your sides. After corpse pose, you can add a few more minutes of seated meditation to help keep you centered throughout the rest of your day.
Poses
The best poses for lumbar spinal stenosis strengthen your core, open your hips, stretch your spine and leg muscles, and focus on good alignment. Cat/cow pose gently warms up your spine; the arched position of the cat pose can alleviate a pinched nerve. Mountain pose teaches you alignment to help improve your posture. Downward-facing dog, a weight-bearing pose, strengthens and stretches your spine. Staff pose strengthens your spine and improves posture. Happy baby pose offers relaxation and vitality as it opens your hips and spine.
Recommendations
As you continue your yoga practice, focus on your breath as you relax in your poses. The American College of Rheumatology recommends that those with lumbar spinal stenosis exercise regularly to help keep the spine mobile and focus on forward bends to help reduce pain. Back bends are not advised, as they may cause the spinal canal to narrow further and increase discomfort.
Considerations
Consult your physician before you begin practicing yoga for lumbar spinal stenosis. If you take a yoga class, inform your teacher of your condition.
