If you are in pain from spinal stenosis, you probably don't even want to
think about exercising. However, as counterintuitive or impossible as
it sounds, exercise, stretching, and movement can help relieve your
spinal stenosis pain.
- Please, before starting any exercise regimen or activity, talk to your doctor. He or she may have recommendations for what types of exercise would be best for you, and he or she will be able to caution you against certain exercises. Since your doctor knows your pain history and symptoms well, he or she is your best resource for information and recommendations.
- You should, in general, avoid any activities that put too much stress on your spine (contact sports, for example).
- The old adage "no pain, no gain" doesn't apply here. What you're trying to do is take good care of your spine, strengthen the muscles that support the spine, and maintain your range-of-motion; you aren't trying to become a power lifter or Olympic swimmer. Pay attention to your body's signals, and if your pain increases or if you notice new pain, stop and call your doctor.
Types of Exercise for People with Spinal Stenosis
Walking is a suitable exercise for you if you have
spinal stenosis. It is low-impact, and you can easily vary the pace as
needed. Consider a daily walk (perhaps on your lunch break or as soon as
you get home). As a bonus, a daily walk is an excellent time to
destress (if you need that), and, if you can swing it, a walk outdoors
can be beautiful.
Swimming is also an ideal exercise because it
exercises all your back muscles in a safe, supportive environment. The
water supports your weight well, which means that there's less weight on
your back.
You could also do water walking.
Daily Stretches for Spinal Stenosis
SpineUniverse has a video series on stretches you can do every day to
help relieve your spinal stenosis pain. These videos were made in
conjunction with a physical therapist, along with input from a spine
surgeron. There are 3 exercises you can do, and there's a video for each
one of them.
Again, though, we must caution: Please talk to your doctor (or physical therapist) before trying any new exercise or stretch. Make sure it is all right for you to do it.
Get Moving with Spinal Stenosis
While it may be tempting to simply not exercise when you have spinal
stenosis, keep in mind that if you don't move at all—if you think that
laying down will heal your pain—you could actually make your
pain worse. By taking into account what your body can handle and
developing a schedule that's doable, you can take healthy steps every
day towards relieving your spinal stenosis pain.
Source Link: https://www.spineuniverse.com/conditions/spinal-stenosis/exercises-spinal-stenosis
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