Spinal stenosis is a condition where the spaces within your spine narrow, can place pressure on the nerves traveling through this area. So what happens when you receive such a diagnosis, you are left with the pain, and you are not sure where to turn to next? Exercise for spinal stenosis, guided by a physical therapist, will become beneficial for your overall wellbeing and to assist with pain management. When you introduce exercises tailored to address spinal stenosis, you are not merely looking to strengthen the muscles around the spine. These exercises play a vital role in improving spinal mobility, providing lower back pain relief, and enhance overall quality of life. This provides a means to offer a non-invasive way to handle the symptoms, while also avoiding aggravating the condition. This post will address what spinal stenosis is and provide a guide to exercise for spinal stenosis to help keep you mobile, strong, and functioning in your daily life.
Skip straight to the exercises!
**This is not medical advice. Please consult your medical provider for more information.
Understanding Spinal Stenosis
Spinal stenosis is a condition where the spaces within your spine begin to narrow, placing undue pressure on the spinal cord and the nerves that travel through the spine. This narrowing arises from normal degenerative changes that occur within the spine from aging and other conditions, leading to loss of spinal mobility. It affects up to 11% of older adults in the US alone. And while 20% of individuals over 60 years of age will show evidence of spinal stenosis through imaging, greater than 80% of them will be asymptomatic! This goes to show that imaging is not always a driving factor for what is going on.
The symptoms of spinal stenosis can range significantly (as just stated previously), with some individuals experiencing severe pain, numbness, or even weaknesses in the legs or feet, leading to difficulties in walking or maintaining balance. Exercise for spinal stenosis, specifically designed to enhance spinal mobility and relieve lower back pain, become a crucial element as a daily routine. Following a regimen that includes physical therapy for spinal stenosis can significantly alleviate the pressure on your spinal cord, ensuring that activities that might exacerbate the condition, like specific movements, are avoided to manage pain levels.
The Role of Exercise in Managing Spinal Stenosis
When it comes to managing spinal stenosis, there are many options at play. While medication like nonsteroidal anti-inflammatory drugs (NSAIDs) can help manage the pain, integrating physical activity tailored to your presentation can offer sustainable, long-term health benefits. Long term use of NSAIDs is not recommended, so picking up a regimen of physical activity can offer a long-term solution. When you engage in a regular exercise routine, you not only benefit from the health benefits, but it can also reduce the discomfort associated with spinal stenosis.
Recommended Exercise for Spinal Stenosis
When you’re facing the discomfort and limitations brought on by spinal stenosis, incorporating certain exercises into your routine can be a game-changer. These exercises are designed not only to ease the pain, but also to improve your spinal mobility, offering a sense of relief and wellbeing. Maintaining spinal mobility is a very large component of what should be addressed when dealing with spinal stenosis. As the narrowing within the spine and joints reduces the amount of movement that can occur, emphasizing mobility exercises and helping open up the joints of the spine can help relieve pressure on the nerves.
While maintaining mobility is important, maintaining strength and function is crucial. Strengthening the core, back stabilizers, glutes, and legs will help boost your endurance, reduce injury risk, and keep you functioning at your top levels. Living a sedentary lifestyle is not where you want to be, regardless if you are dealing with spinal stenosis or not. A physical therapy routine of exercise targeting individuals with spinal stenosis will be a vital component of managing your symptoms and enhancing your quality of life.
Stretches to Increase Spinal Mobility
Opening up the joints of the spine will help alleviate pressure on the joints. You want to emphasize exercises that maintain your spinal mobility in all directions, but pay attention to movements that make the symptoms worse. It can irritate the nerve and make pain worse. Give these a try:
Single Knee to Chest
Lie on your back with your legs straight. Grab behind your right knee and pull it towards your chest. Hold it here for 30 seconds and repeat on the other side. Perform 2-3 sets on each side.
You should feel stretching in the glutes/lower back on the side you are stretching.
3 Way Child’s Pose
Start on your hands and knees. Rock your hips back towards your feet and hold this position for 30-60 seconds and repeat.
You should feel stretching in the lower back and/or a relief of symptoms if you are currently experiencing them.
Then bring your hands over to the right, holding the same stretch. Repeat over to the left.
Lower Trunk Rotation
Lie on your back with your knees bent. Keep your knees together and let your knees drop to one side, as far as you are comfortable going. Then bring your knees over to the other side.
You may feel a slight stretch in your back during this exercise. Do not go to the point of pain. This is also a great exercise to help relax the low back and help with pain relief.
Perform 30 reps to each side.
Strengthening Exercises for Legs, Core and Back Support
When managing spinal stenosis, enhancing the strength of your core and back plays a pivotal role in offering the much-needed support to your spine. It’s not just about alleviating the present discomfort but about fortifying your body’s support system for a healthier posture and better alignment.
Incorporating these exercises into your daily routine can significantly contribute to reinforcing function and performance. You’re not just working towards relieving symptoms of spinal stenosis, but also actively building strength and reinforcing support throughout the entire body. Remember, consistency is key. These exercises may feel difficult at first, but the more you practice, the easier they will become. From there, they can help you maintain the condition you are in, always giving you something to go back to if you experience a flare up in symptoms.
Bridge
Lie on your back with your knees bent. This exercise is more easily performed on a firm surface. However if you can only perform this on your bed, it can work.
Squeeze your gluteals together like you’re holding a $100 bill between your butt cheeks! You want to feel this exercise in your glutes, NOT your back. Once you feel your gluteals turn on, lift your hips up towards the ceiling. Pause briefly at the top of the movement, then slowly lower your hips back to the starting position.
Perform 2-3 sets of 10 repetitions.
S/L Clam
Lie on you side and place a resistance band just above your knees. Bend your knees so your hips are flexed at a 45-60° angle. Keep your feet together and lift your top knee up towards the ceiling.
Be sure you are not rolling backwards; if so, you will be cheating with your low back. This is a gluteal exercises, not a back exercise. You should not be feeling this exercise in your low back. Take your top hand and stabilize yourself on the surface you are on if you need a little more help with stabilization.
Perform 3 sets of 10-15 reps.
Sit to Stand
Start by sitting on a chair at a comfortable height you can get up from. The lower the surface, the harder this exercise will be.
Set you feet about hip width to shoulder width apart. Bring your heels slightly back so your ankle is slightly behind your knee joint. This will also make it easier for you to stand.
Stand up without pushing up with your arms. If you need some assistance, either push off of your thighs or the surface you are sitting on. As you get stronger, start to reduce the support you use with your arms.
Perform 3 sets of 10 reps.
Paloff Walkout
During this exercise, the resistance band will be pulling you towards one direction. Don’t let it. Maintain your abdominal bracing and your breathing. You may feel one side of your abdominals working more than the other as they work extra hard to resist the pull of the resistance band in the opposite direction.
With the band providing resistance to the left, step out towards the right 1-2 steps, then extend your arms out in front of you while holding the resistance band. It will feel harder to resist the pull of the band as you extend your arms. Step back to the starting position and repeat.
Perform 2-3 sets of 10 reps in this positions. Then turn around so the resistance band provides resistance to the right as you step out towards the left 1-2 steps. Repeat going the other direction.
Exercise Precautions and Safety Tips
Consulting with a healthcare provider before initiating an exercise regimen ensures that you’re selecting movements that support, rather than strain, the spine and other areas of the body. However, as expressed earlier, if symptoms are not presents, you shouldn’t have to worry about any specialized treatment. When it comes to performing exercises when symptoms are present, if the symptoms are not getting worse, you should be fine to continue.
As is with any exercise or gym routine, ensuring proper form and alignment will ensure appropriate stability of the spine and reducing risk of injury.
Red Flags to Watch Out For
In rare and very severe cases, symptoms can progress. Seek immediate medical attention if you experience:
- loss of bowel/bladder function
- numbness in the inner thighs or genital region
- significant bilateral lower extremity weakness
Speak with your healthcare provider with any other concerns you may have.
Integrating Other Means of Exercise into Your Treatment Plan
Along with the exercises provided earlier, there are many other means of exercise that are great for individuals experiencing the symptoms of spinal stenosis.
Aquatic exercise is great for so many people and many different types of injuries and diagnoses, spinal stenosis included. The buoyancy of the water helps relieve stress off of joints and the spine, allowing you greater movement and strength building against the resistance of the water with less pain. Water aerobics or swimming can both be a great addition to your routine.
Other forms of exercise may include walking, cycling (stationary or outdoors), and yoga.
Creating a personalized exercise plan in collaboration with healthcare professionals is pivotal for managing spinal stenosis. This process begins with a thorough evaluation by a physical therapist or doctor to understand your specific symptoms and mobility challenges. Remember, that is not just one way to exercise for spinal stenosis. Each individual is unique, as should their treatment plan be. Find what works for you and what you enjoy. It is easier to stick with something you actually enjoy doing.
Other Articles Related to Back Pain and Radiating Symptoms
- Pain From Your Back Down Your Leg? Sciatica Treatment Explained!
- 5 Best Exercises for a Pinched Nerve in the Back
- Core Strengthening Exercises to Reduce Back Pain
- Low Back Pain Upon Waking Up? Try These 3 Things!
- Quadratus Lumborum: Stretches and Exercises to Relieve Back Pain
- How to Get Rid of the Pain from Piriformis Syndrome
Finding the Right Balance: Exercise and Spinal Health
Finding the right balance between staying active and protecting your spine might feel never-ending. For those living with symptomatic spinal stenosis, the equation becomes even more daunting. But remember, exercise is beneficial for all. It’s a necessary component of managing spinal stenosis symptoms and maintaining your mobility, strength, and function. Yet, this doesn’t mean pushing your limits to the edge. Instead, it’s about learning to listen to the subtle cues your body sends you, interpreting them and acting accordingly to avoid aggravating your condition.
References
Walter KL, O’Toole JE. Lumbar Spinal Stenosis. JAMA. 2022;328(3):310. doi:10.1001/jama.2022.6137
TL;DR
Spinal stenosis is a condition characterized by the narrowing of spaces in the spine, which can place pressure and stress on the nerves within the area. While exercise is important for all, exercise for individuals with symptomatic spinal stenosis is critical. It helps with alleviation of symptoms, improving mobility, and maintaining spinal health. Professional guidance from a healthcare provider is recommended to safely incorporate exercise for spinal stenosis to avoid aggravating the condition.
