Spinal Stenosis Exercise Advice

Spinal Stenosis Exercise: Definition, Tips, Exercises

What is Spinal Stenosis?

Spinal Stenosis, as described in most medical journals today is the narrowing of the spaces within your spine. This narrowing movement induces pressure on the nerves that travel through the spine, often times causing pain, numbness and sometimes muscle weakness.
Spinal Stenosis most frequently occurs in the lower back and the neck and is caused by wear and tear changes in the spine. In other words, spinal stenosis commonly occurs with age and osteoarthritis-related conditions.
If you are experiencing pain, numbness, and weakness in some of your body parts due to spinal stenosis, then the last thing on your mind would probably be exercising. However, what you may not know is that stretching and spinal stenosis exercise and movement can actually help you relieve symptoms of the condition.

Most Common Examples of Spinal Stenosis Exercise

It is important to note a few things before beginning any spinal stenosis exercise, such as:
  • Talk to your Doctor First- it is absolutely important to consult any trained or licensed medical professional first before doing any spinal stenosis exercise that could possibly harm or cure you. A good choice on who to consult would be your family doctor or a local trusted physician. Your doctor will be able to advise you against any type of exercise that might actually put harm on your spine instead of curing it.
  • Avoid activities that stress your spine- although you are doing spinal stenosis exercise, you should avoid any physically demanding exercises and activities such as lifting weights, or any kind of contact sports out there.
  • Don’t believe in the no pain no gain creed- when doing spinal stenosis exercise, once you feel any pain, it is imperative that you must stop whatever you are doing, and if you want, call your doctor.

9 Good Examples of both Lumbar and Cervical Spinal Stenosis Exercise

1. Knees to Chest Stretch (for Lumbar Stenosis)
  • Begin by lying on your back
  • Draw both knees to chest and hug them
  • Hold this position for 10 seconds
  • Then slowly lower the legs
  • Do at least Three (3) sets of this throughout the day.
2. Knee Rotation (for Lumbar Stenosis)
  • Begin by lying on your back
  • Bend your knees and plant both feet flat on the floor
  • Slowly rotate the knees to the left side as far as you comfortably can.
  • Then, slowly rotate the knees to the right side
  • Repeat this series at least 10 times.
  • Do Three (3) sets of this throughout the day.
3. Single Knee to Chest Stretch (for Lumbar Stenosis)- this spinal stenosis exercise is much the same as the knees to chest stretch but only this time by using only one leg/knee.
  • Lie on your back and extend your legs.
  • Draw your left knee into your chest
  • Do this while placing your hands either on the back of your thigh or just below your knee.
  • Exhale once you switch over to the other leg while resting the leg you just pulled.
  • Repeat 10 times
  • Do a set of this at least Three (3) times a day.
4. Bridge (for Lumbar Stenosis)
  • Begin by lying on your back with your knees bent
  • Plant your arms against the body and your palms on the floor
  • Squeeze your buttocks and
  • Raise your hips off the ground and line it with the torso in a straight diagonal line
  • Hold this position for at least 5 seconds then slowly lower your buttocks back to the ground
  • Hold this position for at least 5 seconds and repeat 10 times
  • Do Three (3) sets of this throughout the day.
5. Seated Shoulder Shrugs (For Cervical Stenosis)
  • While being seated:
  • Draw the shoulder blades together in an upward motion
  • Hold this position for a second or two
  • And then lower them back into the normal position
  • Repeat at least twenty (20) times
6. Standing Shoulder Crunches (For Cervical Stenosis)
  • Stand and face on the corner of the room.
  • Place your hands adjacently towards the surface of the wall.
  • Draw your shoulder blades together and lean forward to the corner
  • After that, push away from the wall back into your starting position
  • Repeat at least 10 times, for three (3) sets.
7. Chin Tuck (For Cervical Stenosis)
  • When initially doing this exercise, do it while leaning against the wall.
  • Stand with your spine against the wall
  • Slowly pull your upper back and spine back to the wall
  • Keep the chin down while doing this
  • Hold this position for five (5) Seconds then repeat your original position
  • Repeat at least 10 times for five to seven sets.

When thinking about which form of spinal stenosis exercise may be right for you, keep these points in mind:

  • The best spinal stenosis exercise is an activity that can become part of your regular daily routine. Planning to swim at the gym daily for an hour isn't a good plan if you don't really enjoy the water. Choose an activity that is fun and rewarding for you. It's best to find a spinal stenosis exercise that you can do in all types of weather so it can become part of your life every day.
  • Always check with your physician before beginning any new spinal stenosis exercise routine or program. Your doctor might have some suggestions, may want you to avoid some activities or may refer you to a physical therapist for other recommendations.
  • Never exercise past the point of pain when you're doing spinal stenosis exercises. If your symptoms get worse during or after the activity, stop what you're doing and let your doctor know.
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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
4 answers
Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

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Temed Holdings
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Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers