Most Helpful Exercises For A Spinal Stenosis Patient


Spinal stenosis refers to a medical condition where the spinal canal narrows. The nerve roots at the end of the spinal cord become compressed. This condition presents itself with a variety of symptoms. Most of the patients with spinal stenosis experience excruciating pain in the lower back. Not all patients with spinal narrowing develop pain symptoms. Therefore, generally, the term "spinal stenosis" refers to the symptoms of pain and not to the reduction itself.

There are several approaches to treat or deal with spinal stenosis. Spinal stenosis is generally not utterly curable with medications. However, a spine specialist may prescribe medications to help with the pain. Another approach is a surgical approach. The goal of spinal stenosis surgery is to decompress the spinal canal completely. But there are risks with any surgery. Spinal stenosis surgery is major surgery and is very risky as the spinal cord is involved. The chances of spinal stenosis surgery include nerve damage, nerve injury, infection, bleeding, and stiffness.

Physical therapy for treating spinal stenosis has far fewer risks and side effects than the surgical approach. Exercises that focus on strengthening the back and abdominal muscles help with the pain. While treating backache due to spinal stenosis, many spine specialists usually encourage forward bending exercises. Bending the lower spine forward gives way for the nerve roots. Due to the narrowing of the spine, the nerve roots become compressed. When stretched forward, these nerves become free and alleviate pain. The key to physical therapy is to do doable exercises. You should think about physiotherapy for back pain or neck pain.

Additionally, these exercises should not intensify the pain. Therefore, it is essential to know which exercises help with managing the pain and which ones worsen it. It is always advised to consult a specialist doctor before adopting any measures as each case and body presents itself differently. 

Why Exercise?
Exercise is recommended for all age groups. Activities play an essential role in keeping physical fitness. With proper physical fitness, most of the conditions which arise due to odd working hours, heavy physical labor, or old age can be avoided and managed. Staying active is the key to leading a healthy life.

●    Exercising increases blood flow. With the increased rate of blood flow to the back, toxic metabolites are washed away. Blood brings the oxygen and nutrients required by the body.
●    Exercising strengthens the muscles around the spine. These muscles take the pressure off of the bones.
●    Exercising helps to maintain flexibility. Exercising prevents the tightening of muscles. The tightening of muscles worsens the pain of spinal stenosis.
●    A well planned and followed exercise routine maintains the weight proportion. Excess weight can lead to multiple symptoms of leg and back pain.
●       Exercising releases endorphins. These hormones keep you mentally happy and physically fit. Feat up and stirring gets the blood and endorphins flowing.

Exercises That Help With Spinal Stenosis
Activities that alleviate pain caused by spinal stenosis are a combination of stretching and strengthening exercises. A spine specialist doctor directs exercises that target on strengthening the muscles around the spine. Stretching exercises give pathways for the nerve roots that were compressed.

Stretching Exercises
●    Back stretching
Lie on your back and gently pull your knees towards your chest until a comfortable stretch is felt. Stop in this situation for 30 seconds. After 30 seconds, slowly return to the starting position. Repeat this 4-6 times based on your comfort level.
●       Crawling position
Get down on your hands and knees. Now spread the knees comfortably apart and bend forward with your arms stretched in the front. Rest your head on the floor and keep your arms outstretched in front of the head.  Halt in this point for 30 seconds and then gradually reappearance to the starting position. Repeat this 4-6 times based on your comfort level.
Instead of holding the position for 30 seconds at the first try, try a gradual approach. Start with holding the position for 10 seconds and then slowly increase it to 30 seconds once you are comfortable.

Tip: If The Stretch Worsens The Pain, Stop Immediately

Strengthening exercises
●    Pelvic tilt
Lie on your back with both knees bent. Press the lower back into the floor by tightening the abdominal muscles, pull the navel toward the sternum. Hold this position for 10 seconds and release.
●       Curl ups
While doing a pelvic tilt, fold your arms across the chest. Now nurture your head and shoulders from the base. Hold for 2 to 4 seconds and lower your head. 

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