If you are suffering from foraminal stenosis, get the approval of your physician before setting foot in the gym. Once you are cleared, there are still exercises that you should avoid, including those that compress your spine. Also, make sure to perform any exercises that cause you to extend or flex your spine with direct supervision. If there is any doubt as to the safety of an exercise, avoid it. The health of your spine is more important than setting a squat record.
Foraminal Stenosis
Foraminal stenosis is when nerves of the spinal column slip through an opening, or foramen. The nerves then become pinched between the discs of your spine, compressing the nerves. If left untreated, this can cause the nerves to die, leading to various injuries including paralysis. Foraminal stenosis occurs at the lower lumbar area of your spine, or the small of your back right above the hips, in nearly 75 percent of all cases. In these cases, major portions of the sciatic nerve may be compromised, which can lead to many issues with your legs.
Exercises to Avoid
If you are cleared to exercise by your physician, you still need to avoid any exercise that compresses your spine. This includes squatting and deadlifting, as well as overhead pressing. Any exercise that forces you to extend your torso is also on the banned list, including exercises such as good mornings. Any exercise that can possibly cause your spinal column to flex or extend should be avoided, including barbell rows and most abdominal exercises. Crunches may be done to work your abdominals, but keep the range of motion controlled.
Variations of Exercises
Exercising is excellent for you as it promotes increases in bone mineral density. However, modify many conventional exercises to lessen your injury risk. Rowing can strengthen your back, but you must make sure your torso is supported. Dumbbell rows are good for this purpose, or any sort of rowing machine where your torso is held in place. Do chest exercises normally. Leg exercises vary from machine to machine, but leg curls and extensions are fine. Compound exercises, even with machines, may be difficult.
Considerations
Do not use anything to make an exercise unstable. This includes stability balls, wobble boards or BOSU balls. And while aerobic exercise does not give you the benefits of resistance training, it helps you burn body fat and may improve your mood, which is an important consideration if you suffer from chronic back pain. Avoid running or bouncing, as these exercises cause the spine to both flex and compress. If you have extra time, try Pilates using a Reformer machine, but only under the guidance of a skilled instructor.
References
- "Medicine and Science in Sports and Exercise"; A Three-dimensional Biomechanical Analysis of Sumo and Conventional Style Deadlifts; Rafael F. Escamilla, et al., July 2000
- "Journal of Strength and Conditioning Research"; Changes in Bone Mineral Density in Response to 24 Weeks of Resistance Training in College-age Men and Women; Harold C. Almstedt, et al.; July 2010
- "Spine Journal"; Effects of Aerobic Exercise on Low Back Pain Patients in Treatment; AD Sculco, et al.; March - April 2001
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