Exercising with spinal stenosis could worsen symptoms or put additional strain on the spine; while others could provide relief without exacerbating your condition.
Example: Cardio exercises that require back extension may not be appropriate when you have stenosis; however, swimming and water aerobics provide safer options that protect joints from impact.
Lie-Down Core Strengthening Exercise
Spinal stenosis may be disabling, yet learning which exercises can reduce discomfort and stabilize the area is key to leading an active lifestyle. Exercise routines that incorporate proper technique will provide the optimal combination of protection from flare-ups while strengthening core and glute muscles. Exercise for lumbar spinal stenosis should focus on increasing range of motion, strengthening the spine and stabilizing the lower back. Low impact aerobic activities such as walking and stationary biking reduce pressure on the spine compared to other athletic exercises, while swimming should also be avoided as this puts repetitive flexion (bending) stress on it. Breast stroke should also be avoided since this will keep the spine flexible.
Avoiding positions that put undue strain on the spine is key to managing symptoms of spinal stenosis. Certain positions can aggravate it by compressing vertebrae and restricting where nerves enter and exit the spinal canal, such as arching the back while standing or looking up at ceiling for extended periods. For individuals living with spinal stenosis this can exacerbate pain significantly.
Extending one’s back in a seated position can create additional strain on both the spinal cord and nerves leaving through their lower spine, increasing pain and tingling sensations for those living with spinal stenosis. By placing additional pressure on these structures, increased discomfort is experienced by sufferers of this condition.
Bending forward while sitting can also help relieve spinal stenosis pain by opening up spaces in the spine and un-pinching nerves, but maintaining such an awkward posture for too long is neither safe nor healthy, potentially straining and overburdening the spine in the long run.
Start off by lying on your back, then slowly bring both knees up toward your chest as you wrap your arms around them, holding this balled-up position for two seconds before slowly releasing back down and repeating 10 times before progressing onto another exercise.
Seated Lumbar Flexion Stretch
Spinal stenosis causes pressure to build up in the spinal canal. Excessive forward bending can increase this pressure and bring on acute discomfort in those living with spinal stenosis. Therefore, it’s important to refrain from activities which extend the spine too far, such as staring up at ceiling for extended periods or sports that involve arching the back – or engaging in activities which require arching the back such as arching the back when arching sports are played – or developing poor postural habits that strain already compressed spinal structures further.
There are various exercises that can offer both cardiovascular and stretch benefits while stretching the spine without aggravating spinal stenosis. Walking is a gentle form of physical exercise and back support while providing enough exercise benefits to be well tolerated by those living with the condition. Other low-impact cardio and flexion exercises that may benefit those suffering from spinal stenosis include stationary biking, water aerobics, yoga and pilates – incorporate these exercises into a balanced workout regime alongside lifestyle changes that reduce stress on your spine to promote health!
An effective approach is to slowly introduce lumbar flexion exercises. Start with lying-down lumbar flexion for one or two weeks before transitioning to seated lumbar flexion for several weeks. When these movements have become comfortable without pain or tingling sensations, then perform them while standing.
An additional position that can exacerbate back stenosis symptoms is standing with knees bent into a “ballet” formation, as this places additional compression and twisting on the spine. Prolonged practice of this position may also aggravate sciatica symptoms – pain, tingling, and numbness in lower leg regions.
To help ease these symptoms, sit in a chair with both feet on the floor and arms by your sides. Hold this balled-up position for two seconds before releasing your legs until they meet resistance – repeat this sequence 10 times with each leg to provide immediate relief of sciatica, tingling and numbness while increasing flexibility of your lumbar spine.
Arm and Leg Raise
Spinal stenosis is a condition in which the spinal canal and vertebral foramen become narrowed, placing pressure on nerves. While daily activities and exercise with spinal stenosis may be challenging, managing its symptoms should not be impossible. Avoid movements which exacerbate pain while taking note of what energizes your body. Finding this balance may take trial-and-error; understanding how best to harmonize movement is critical to living life with spinal stenosis.
As part of your daily routine, it can be easy to engage in movements that could worsen spinal stenosis and increase back pain. Running and other high-impact aerobic workouts place undue strain on your spine and compress further the space between vertebrae, while excessive bending (particularly when standing up) adds extra strain; postural issues like slouching for prolonged periods also put undue stress on it and worsen its symptoms over time.
Prioritizing low-impact cardio and strengthening core muscles are both effective ways of alleviating stenosis pain. Swimming and stationary biking offer excellent cardiovascular fitness without straining your spine; stretching that targets support areas (hips/thighs etc) such as hip flexors can relieve pressure off of the spine; Pilates/yoga are excellent at building core strength without exerting undue strain on it.
Seated lumbar flexion stretches are an excellent way to open up more room for your spine and relieve spinal stenosis symptoms. To begin, lie on the floor with knees bent. Engage core muscles as you press your lower spine into the floor with each breath you take; slowly extend legs forward and down until they’re parallel to the ground, hold briefly before returning back into a sitting position – repeat this stretch on both sides until aiming for 10 repetitions per side.
The Arm and Leg Raise is an effective exercise to combat lumbar stenosis as it creates space in your spine by stretching lower back and glute muscles. Plus, this simple routine is easy enough that you can repeat it throughout your day!
Sitting Hamstring Stretch
Many individuals living with spinal stenosis also suffer from tight hamstring muscles, which run along the backs of your thighs and should be stretched in order to help alleviate back pain caused by stenosis. When stretching these hamstrings it’s important to avoid bouncing as doing so may force your spine into an extended flexed position that puts undue strain on compressed discs in your spinal column and add unnecessary pressure.
By opting for either seated hamstring stretching with a chair, or standing exercises to stretch them out. Either way, the aim is to move hamstring muscles toward your feet while maintaining straight hips and pelvis alignment – this helps elongate sitting bones which in turn helps improve posture while alleviating spinal stenosis symptoms.
Physical therapists can teach you how to perform a seated hamstring stretch at home or the office. Additionally, they may suggest using a chair with back support so as to add weight while performing this exercise and increase its intensity for those suffering from spinal stenosis.
Cat-cow pose is another excellent seated exercise to strengthen the core without placing undue strain on the spinal column. By engaging abdominal muscles specifically, this core exercise may even alleviate symptoms associated with spinal stenosis.
Listening to your body and responding accordingly are keys to managing spinal stenosis and mitigating its effect on daily life. If an activity causes your spine to flex or twist unexpectedly, stop immediately and speak with a medical provider or physical therapist about potential alternatives.
Exercise for spinal stenosis should include low-impact activities like swimming or using an elliptical machine, stretching exercises that promote flexibility across supporting areas like hips and thighs and strengthening exercises that don’t put too much strain on your spine, such as bouncing or lifting heavy objects. To be most beneficial when exercising with spinal stenosis, focus on low-impact activities like these.
