Imagine your spinal canal as an electrical cord. When the cord is unimpeded, electricity flows through it and you can twist and bend the cord. However, if you bend the electrical cord too far -- or pinch the cord off completely -- electricity can't flow through. The same is true for spinal stenosis, a condition that occurs when your spinal canal becomes narrow and pinches the nerves that run through it. When the flow of message to your muscles and nerves becomes impeded, pain and tingling can result. To combat these effects, try regular physical therapy exercises under a doctor's supervision.
Double Knee Stretch
Double knee stretches are beneficial for spinal stenosis helping to enhance flexibility in the spinal canal, which can reduce pain. Start by lying on your back with your feet flat on the floor. Slowly bring both legs in toward your chest, using your arms to guide your knees, pulling them in to deepen the stretch. When you feel a comfortable stretch in your lower back, hold the position for five to 15 seconds, then lower your legs to your starting position. Repeat this exercise five times.
Curl-Ups
The curl-ups exercise is a strengthening exercise for spinal stenosis which helps to strengthen the lower abdominal muscles, which in turn can stabilize the spine. Lie on your back with your hands crossed over your chest. Tilt your pelvis slightly to place your lower back on the ground. Slowly raise your head, then your shoulders off the floor, bringing your upper body toward the ceiling -- do not lift more than your shoulders off the floor. Hold this position for two to four seconds, then lower your body to your starting position. Repeat the exercise 10 times. Rest and perform an additional set if you are able.
Shoulderblade Pulls
Spinal stenosis is not necessarily limited to your lower back. If you experience stenosis in your upper back or neck, shoulder blade pulls can help to relieve pain. To perform, stand with your hands at your sides with your neck long and looking forward. Slowly pull your shoulders back, imagining you are reaching your shoulder blades back to touch each other. Hold the position for 15 to 20 seconds, then release the stretch. Repeat three times to relieve muscle tension.
Lying Hamstring Stretch
When you experience spinal stenosis, the hamstring muscles that connect to the lower back are especially susceptible to becoming tightened and painful. To stretch the hamstrings and encourage blood flow to your spine, lie on your back with your legs extended. Slowly pull one straight leg in toward your chest, grasping the back of your leg with your hands. Pull the leg in until you feel a stretch in the back of your thigh. Hold this position for 10 to 15 seconds, then release the stretch. Repeat the exercise on your opposite leg. Perform three to four sets.
References
- Spine Universe; Exercises for Spinal Stenosis; Kamiah A. Walker; March 11, 2010
- Spine-Health: Exercise for Sciatica from Spinal Stenosis; Ron S. Miller; June 25, 2010
- The Spinal Columns Network: Exercises for Spinal Stenosis
- American Academy of Orthopaedic Surgeons; Lumbar Spinal Stenosis; May 2009
- Mayfield Clinic; Spinal Stenosis; Dr. Robert Bohinski
