Your spine is made up of vertebra that have a hole in the bones for the spinal cord to go through. However, as you age or if you suffer a back injury, the bone and tissues in your vertebra may begin to grow toward the opening, narrowing the spinal canal -- a condition known as spinal stenosis. Spinal stenosis causes pain, numbness and tingling in the back, arms and legs. Your physician may recommend surgery to correct the disc problem. Following surgery, rehabilitation exercises can improve your mobility and boost your post-surgery results. These exercises are known as lumbar stabilization exercises that help to strengthen the muscles around the spine. Some exercises are commonly prescribed for recovering back patients, but always consult with a physical therapist and your doctor before you do any specific exercises after back surgery.
Pelvic Tilt
The pelvic tilt is a lumbar stabilization exercise that helps to strengthen the abdominal muscles and spine. Start by lying on the floor with your feet flat on the ground. Contract your stomach muscles to pull your pelvis in toward your chest. Your lower back should be on the floor as you hold this position for 10 seconds, then lower your pelvis to return to your starting position. Repeat the exercise three to five times.
Arm/Leg Opposition Raise
The arm/leg opposition raise helps you to stabilize the spine and build the abdominal muscles. Start on all fours with your hands directly under your shoulders. Try to keep your back as straight as possible. Slowly lift your right arm as you also lift your left leg, keeping both in a straight line. Hold this position for 10 to 15 seconds. Lower the right arm and left leg, then lift the left arm and right leg. Continue alternating the exercise until you have repeated the exercise on each arm three times each.
Forward/Backward Rock
The forward/backward rock exercise helps to stretch and lengthen the spine following surgery. Because stenosis can cause muscle tension, these movements also help to stretch areas that you may not previously have been able to move. Start on all fours with your toes on the ground for enhanced stability. Keep your back straight as you stretch your hips back toward your feet. Do not move your hands as you feel a stretch in your shoulders, lower back and hips. Hold this position for five to 10 seconds, then release the stretch and lean forward, to repeat the stretch in the opposite direction. Continue alternating your stretches for three to five repetitions.
Hamstring Stretch
The hamstring stretch is a rehabilitation movement that helps you to stretch the back of your legs. Start by lying on your back with your legs extended in front of you. Lift your right leg in the air, grasping your leg behind your knee. Pull your arms in toward your chest, feeling a stretch in the back of your legs. Hold this position for 15 to 25 seconds, then release the stretch. Lower your legs and repeat the exercise to stretch your left leg. Perform the stretch three times on each leg.
