Those suffering from lumbar spinal stenosis may experience pain in the lower back with a tingling, numbing and shooting pain moving through the hips and down the legs. Should serious impingement of a nerve occur, space must be created between the intervertebral discs to alleviate it and prevent permanent damage. Gravity along with daily stresses imposes force on the spine and discs, compressing them. Control symptoms through home decompression exercises.
Before You Begin
Get a professional updated diagnosis from your doctor before you start any new exercise program. Your condition may have worsened since the last time you were in and should be considered first to prevent injuring yourself. An MRI will show whether further narrowing has occurred in the spinal column or foramen, the holes where nerve roots branch out from the spine. Discuss with your doctor the various types of home programs available for your specific needs.
Stretching for Decompression
As you perform daily activities such as walking, running, jumping and even sitting, your lower spine absorbs shock, stress and pressure. The lower back muscles may fatigue leading to less stability in the lumbar region and aggravating stenosis symptoms. Stretching counters the compression, forcing the spine to move. If you suffer from lumbar issues, it is best to do stretches while sitting on the floor to prevent additional stress and strain. Hold stretches for 10 seconds without bouncing; breathe throughout the stretch.
Reach for your toes with legs stretched out in front or spread out. With legs doing as much of the splits as possible, reach with your left hand to your right toe and alternate. Lie on your back and bring your knees to your chest to open the lower back then extend your legs straight up to stretch your hamstrings and hips.
Tai Chi and Yoga
Tai chi and yoga have been used for generations for active meditation and fitness. After taking a few classes or using a home video as your guide, go through a routine that stretches your entire body while promoting muscle strength of the large and small muscles used in balance and spinal support. Focus on form when performing the activities and move through the sequence slowly to get the greatest benefits.
Inversion Table Exercises
Inversion tables are rotating platforms where you strap yourself in while upright and then rotate yourself to an upside down or almost upside down position. The purpose is to allow gravity to work on the spine in opposition to your normal position. It also assists in blood flow so nutrients can be delivered to afflicted areas in the lower back. While many people simply use the inversion table to go into an inverted position with no other exercise during that process, there are exercises you can do while inverted. Partial situps and crunches are options while inverted but should only be done if you are symptom free and can do them without pain and under recommendation of your doctor.
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