Spinal stenosis is a narrowing of the spinal canal in your vertebrae. The spinal canal is the opening through which your spinal cord runs. The most common cause of spinal stenosis is arthritis. When this space becomes narrowed, you may experience pain in your back. Sometimes, the spinal canal is narrowed so much that it presses on your sciatic nerve. This can result in pain, numbness and tingling in your buttocks and legs -- a condition known as sciatica. Exercise is often prescribed as a part of the treatment plan for spinal stenosis to relieve pain and strengthen the muscles of the spine.
Effects
The goal of exercise for spinal stenosis is to relieve pain, however exercise will not fix the problem at the core of the condition -- narrowing of the spinal canal. Exercises are designed to strengthen your muscles so that you hold your pelvis in a posteriorly tilted position. This in turn will help to ameliorate pain so that you can perform day-to-day activities.
Expert Insight
Dr. David Wong of the American Academy of Orthopaedic Surgeons comments that "patients with spinal stenosis should still endeavor to stay as active as possible." This should include low-impact aerobics, stretching and strengthening exercises.
Types
Low-impact aerobics are ideal for spinal stenosis. This may include biking, elliptical machines and swimming. Riding a stationary bike is best for spinal stenosis, as the flexed position of the spine allows the spinal canal to take pressure off your nerves. Avoid high-impact activities such as running which tend to exacerbate pain.
Stretching exercises are done to stretch the muscles that extend the spine. The double knee to chest is a good stretch to start with. To do this stretch, lie down on your back and bring both knees up to your chest with your hands. Hold this position for 30 seconds and then slowly bring your feet back down to the floor. Repeat four to six times. Another stretch you can try is the prayer stretch. Sit down on your knees and then stretch your arms out on the ground as far as you can reach. Hold this for 30 seconds and slowly return to the starting position. Repeat four to six times.
Strengthening exercises are aimed at building the abdominal muscles, as well as the muscles that flex the spine. Start with a simple exercise such as abdominal contractions. To do this exercise, lie down on your back. Bend both knees while keeping your feet on the floor. Pull your navel down towards the floor by contracting your abdominal muscles. Hold this position for 10 seconds. Repeat eight to 10 times. Once you have mastered this, you can move on to other exercises like leg marching. This exercise is started in the same position as the abdominal contractions. Tighten your abdominals and then lift one leg 3 to 4 inches from the ground. Lower the leg back down and repeat using the other leg. This movement should be kept very slow and controlled. March for about 30 seconds and repeat two to three times.
Considerations
Many people find that leaning forward slightly helps to alleviate pain. Forward flexion of the spine opens up the spinal canal and creates a larger space for the nerves to pass through. Others find that walking and standing straight tend to intensify pain the most. If you are having a difficult time walking, try using something that allows your spine to bend forward such as a cane or shopping cart. Take a break if you feel weak or unsteady.
Warning
If you experience pain during exercise, do not attempt to push through it. This will only exacerbate the pain and will provide no benefit. Call your doctor if your symptoms do not abate with conservative treatment.
