Lumbar spinal stenosis is a condition causing the lower spine to narrow. This narrowing increases pressure on the spinal cord and nerves which can cause discomfort and difficulty walking. The spine contains joints like the rest of your body and just like every other joint in the body, these need exercise. Regular physical activity is the best way to prevent lumbar spinal stenosis and to also bring relief of symptoms.
Benefits of Regular Exercise:
- There are many benefits to getting regular exercise when you have spinal stenosis, which includes:
- Exercise strengthens the muscles along the spine, which relieves pressure placed on the spinal column.
- Exercise increases blood circulation to bring oxygen and nutrients to the affected area. Enhanced blood circulation also removed toxic metabolites ore effectively.
- Exercise helps you to maintain flexibility to prevent tight muscles which can worsen spinal stenosis symptoms.
- Exercise promotes healthy emotional and mental health, by improving blood flow, production of endorphins, and enhancing your overall outlook. Endorphins also help to reduce pain.
- Exercise promotes weight loss which reduces the stress placed on your spine and back.
Spinal Stenosis Exercises:
Exercise for lumbar spinal stenosis needs to be effective without being strenuous. You do not want to cause more injury, so it is important to incorporate specific activities into your treatment plan. Ideally, you want to include a range of activities and motions, incorporating strength training, endurance, and stability-related exercises. The exercises below are often more comfortable when performed in a bent or forward position.
- Cycling (this can be on a stationary bike or through your local town)
- Swimming (or water therapy) promotes strength and is easy on aching joints
- Working with a physical therapist to learn proper stretching and core-strengthening exercises
- Tai Chi (the slow and deliberate movements promote strength, endurance, and balance)
You want to avoid high-intensity exercises such as jogging and opt for walking instead. It’s important to avoid contact sports to reduce the risk of additional injury to your spine. You should also avoid standing for long periods and be sure to keep moving throughout the day. A sedentary lifestyle will only compound spinal problems and back pain.
Exercising with Spinal Stenosis:
There are a few important tips to remember when you start an exercise program when living with spinal stenosis. These tips include:
- Always check with your doctor first. They may be able to refer you to a physical therapist or trainer that can help with activities specially suited for the treatment of spinal stenosis.
- Do not exercise through pain. If symptoms get worse as a result of an activity, cease the activity and speak with your doctor.
- Pick an exercise you will enjoy. If it is not a pleasurable activity, you will not commit to it every day. The benefits of exercise for spinal stenosis come from regular incorporation into your daily schedule. Therefore, choose an activity that is both rewarding and fun.
For proper exercises to help you live a pain-free life, call us to schedule an appointment with one of our highly trained physical therapists at 888-409-8006.
