Spinal stenosis refers to a narrowing of the spinal column. The foramen is the channel allowing nerve roots to pass through the vertebrae to extremities. Patients with foraminal stenosis have narrow channels that place pressure on nerves. Depending on the severity and cause of the stenosis, physical therapy can aid in rehabilitation. Speak to your doctor for a proper diagnosis and recovery plan.
Cardio Excercise
Depending on where your foraminal stenosis is afflicting your spine, certain activities might be more challenging. Stenosis in the lumbar region, or lower back, affects walking, balance and anything requiring stability in the lower extremities. Cervical stenosis affects the neck, making leaning over a bicycle for long durations difficult. Look for activities that are low-impact, such as swimming or stationary bikes that don't require awkward positioning. Aerobic activities help keep your weight down, reducing stress on the spine. It also helps release endorphins, the body's natural painkiller, as well as help to keep your body limber and flexible. The stronger and healthier you remain, the less chance of further injury.
Stretching
Stretching is paramount for maintaining the stability of the spine with adequate spacing between vertebrae. Over time, the demands of daily activities such as walking, sitting and exercises compress intervertebral disks. Thorough stretching starts from the top of the spine and works its way down, focusing on the upper, middle and lower back.
Start with your neck by flexing it up to look at the sky and then down. Look side to side, and then try to touch your ear to your shoulder. Always hold a stretch for several seconds without bouncing. Move down to your shoulders, performing shrugs to loosen the muscles supporting the upper and middle spine. Keeping your hips facing forward, twist your shoulders to further stretch the middle back. When stretching the lower back, sit on the floor to prevent accidental strain from bending over. Touch your toes, or go as far as possible. Another stretch crosses the right bent knee over the left extended leg while sitting. Twist your lower back with your left elbow pushing against the outside of the right knee.
Strengthening Muscles
When back and core muscles are strong, the spine has more support, reducing pain and the chance of injury. Strengthen the neck by doing the same neck stretches with resistance from one or two hands opposing the stretch direction. Pushups increase upper body strength. Lunges and squats help build leg strength, while abduction and adduction exercises build hip stability, reducing your chance of falling and traumatizing the already sensitive spine.
Considerations
If you feel pain in the spine when exercising, stop immediately. A minor injury may become a major one because of the increased pressure on the nerve where there literally isn't a lot of wiggle room for the nerve root. Initially, your mobility and flexibility might be limited. Ultimately the goal is to improve your range of motion, balance and endurance.
Certain types of traction, spinal decompression and massage can also help reduce compression for those suffering from stenosis, reducing pressure and pain. Go back to your doctor if your pain increases or you experience further symptoms such as weakness, tingling or radiating pain in your arms or legs.
