Spinal Stenosis Exercises
If you are living with spinal stenosis, you may be looking for exercises to help ease your symptoms. No single exercise will work for everyone, there are some exercises that have been shown to be helpful for many people with spinal stenosis. (8)
Walking
If you are living with spinal stenosis, you may feel like you can no longer do the things you love. But there are dozens of activities that can be modified to accommodate your condition. Walking is one such activity.
Walking is an excellent way to improve the symptoms of spinal stenosis. It is a low-impact exercise that helps to keep the spine flexible, improves circulation, and strengthens the muscles that support the spine. Start slowly and gradually increase the amount of time you spend walking. Always talk to your doctor before starting a new exercise program.
Jogging
Jogging can be a great way to stay active and improve your overall health, but it’s not recommended for everyone with spinal stenosis. If you have severe pain or numbness in your legs when you jog, it’s best to avoid this type of exercise. However, if you experience only mild discomfort, jogging may be a good option for you.
Before starting a jogging program, talk to your doctor to get clearance. Once you have the go-ahead, start slowly and gradually increase your speed and distance. Always warm up and cool down properly, and take breaks if needed.
Swimming
Swimming is a great exercise to improve overall health and well-being. It is low impact, gentle on the joints, and can be done at any age. It is also an excellent way to improve spinal stenosis.
Swimming helps stretch and strengthen the spine. It also improves overall flexibility, which can help relieve some of the pain associated with spinal stenosis. Swimming also increases blood flow and circulation, which can help reduce inflammation.
Yoga
If you suffer from spinal stenosis, you may find relief through yoga. Yoga helps to stretch and elongate the spine, improving flexibility and range of motion. Additionally, yoga can help to strengthen the core muscles which support the spine. This can be effective in reducing inflammation and pain in the spine. In addition to providing relief from symptoms, yoga may also help to prevent further progression of the disease.
Stretching
Stretching is awesome and can help to improve flexibility and range of motion in the spine. It can also help to relieve tension in the muscles and ligaments around the spine. There are many different stretches that can be used to treat spinal stenosis. Some of the most common stretches include: hamstring stretch, quadriceps stretch, calf stretch, cat-cow pose, and chest opener pose. Consult with a doctor and trainer is important before starting any new stretching routine.
In the study, researchers looked at the effects of three different stretching exercises on people with spinal stenosis. The first exercise was a passive stretch, where participants were asked to extend their spine as far as possible. The second was an active stretch, where participants were asked to move their spine in all directions. The third was a dynamic stretch, where participants were asked to swing their arms and legs back and forth.
The study found that the passive stretch had the biggest impact on improving spinal function and reducing pain. The active and dynamic stretches also helped improve spinal function, but to a lesser extent than the passive stretch. These findings suggest that stretching is an effective way to improve spinal function and reduce pain in people with spinal stenosis.
Other stretches with known medical benefits for spinal stenosis include;
Hamstring stretch
People with spinal stenosis may wonder if there are any stretches you can do to help relieve the pain. There is one stretch in particular that can help – the hamstring stretch.
To do the hamstring stretch, sit on the floor with your legs outstretched in front of you. Bend your right or left knee and place your foot against your opposite thigh. Reach for your left foot with your left hand and gently pull it towards your body. Hold for 30 seconds, then switch sides and repeat.
The hamstring stretch helps to loosen the muscles around the spine, which can help to reduce compression and pain. Hold this stretch for at least 30 seconds to get the maximum benefit.
Lower back stretch
If you suffer from spinal stenosis, a lower back stretch can help to relieve the pressure on your spine. This stretch is simple to do and can be done just about anywhere.
To do the lower back stretch, lie on your back on the floor and pull your knees up to your chest. Hug your knees tightly to your chest and then rock gently from side to side. Hold this position for 30-60 seconds.
This stretch helps to open up the space around the spinal cord and can help to relieve pain and discomfort. Give it a try next time you’re feeling stiff or sore in your lower back.
Quadricep stretch
A quadriceps stretch can help relieve discomfort and pain associated with lumbar spinal stenosis.
To do the quadriceps stretch, stand with your feet shoulder-width apart. Bend your left knee and pull your left heel up toward your butt. Reach back with your right hand and grab your left ankle. Gently pull on your ankle (apply mild force) until you feel a stretch in the front of your thigh. Hold for 30 seconds, then switch legs and repeat.
The quadriceps stretch is an easy way to help ease the symptoms of spinal stenosis. It can be performed anywhere, without any special equipment, making it a convenient option for those with limited mobility.
Calf stretch
Regular stretching is an important part of a healthy lifestyle, and it can be especially beneficial for people with spinal stenosis. One stretch that is helpful for this condition is the calf stretch. This stretch can be done by standing with your feet hip-width apart and slowly bending your left knee, while keeping your right leg straight. Lean forward (not more than 20 degree) until you feel a comfortable stretch in your calf muscles, and hold for 10-30 seconds. Repeat on the other side.
This stretch helps to relieve pressure on the spine by widening the space around the affected vertebrae. It also helps to improve flexibility and range of motion in the hips and ankles. Talk to your neurophysician before starting any new exercise routine, especially if you are experiencing pain or other symptoms related to spinal stenosis.
Cat-cow pose
One pose that may help relieve these symptoms is cat-cow pose. This pose stretches the muscles along the spine and helps to increase flexibility and range of motion. It also helps to open up the spinal canal, providing relief from compression caused by spinal stenosis.
To do a cat-cow pose, start on your hands and knees with your spine neutral (meaning your back should be flat). Inhale as you arch your back up like a cat, then exhale as you round your back like a cow. Repeat this sequence several times.
Chest opener pose
There are a few effective poses and stretches that are particularly helpful for those suffering from spinal stenosis. One such pose is the chest opener, which helps to stretch the chest and open up the spine. This pose can be performed with a yoga strap or towel, and is simple to do.
To begin, stand with your feet hip-width apart and hold one end of the strap or towel in each hand. Bring your arms overhead, keeping your shoulder blades drawn together, and hold the position for five deep breaths. You can also try this pose lying down on your back. Lie flat on your back on the floor and place a strap or towel around your feet. Raise your legs up into the air, keeping them straight, and hold for five deep breaths. This pose is not recommended for those with high blood pressure or glaucoma.