Three stretches for Lumbar Spinal Stenosis
Did you get diagnosed with lumbar spinal stenosis? Don’t fret. Spinal stenosis is more common than you think, and movement and exercise are good for you.
Stenosis means narrowing. Lumbar is your low back. Stenosis occurs naturally and slowly with aging and is related to osteoarthritis. The narrowing occurs in the spaces within your spine that hold the spinal cord or nerve roots. To
speak simply, lumbar spine stenosis is a fancy term for arthritis in your low back.
If they have diagnosed you with spinal stenosis, your FIRST intervention should NOT be surgery. Your clinical picture, how your present with symptoms and complaints should determine your treatment with the aid of imaging. Imaging alone should not determine treatment.
Most people with spinal stenosis never need surgery and manage symptoms with conservative care such as physical therapy and a home exercise program. Conservative care does not have any negative side effects when compared to surgical treatments (Zaina et al.).
Some typical signs and symptoms of lumbar spinal stenosis are:
• Increase in pain when walking or standing
• Relief with sitting
• Increase in pain or numbness in low back or legs with backward bending/extension
• Relief with bending forward/flexion
There are many exercises and stretches for the management of lumbar stenosis. For example, biking, rowing, or a walking program with flexion exercises embedded in the program. Many benefit from a strength training program. Here are three stretches
that can help manage pain and keep people moving:
Seated hamstring stretch. Sit towards the front of a chair with one leg extended straight and the other leg bent with a foot firmly on the ground. Lean until you feel a stretch, or medium pull, at the back of your straight leg.
Seated forward fold in
a chair. Sit towards the front of a chair, spread feet
apart. Bend forward with a rounded back and reach toward the ground.
Childs pose. Get on hands and knees on the floor. Spread knees a little more than shoulder-width. Sit back on heels. Keep back rounded. You can keep your arms in front of you or tuck your arms beside your legs.
Hold stretches 30 seconds to a minute. You want to feel a light to medium pull and no numbness or tingles. Never stretch to pain.
Movement and activity are great for the management of lumbar spine stenosis. Physical therapy can give you an individualized tailored plan with the correct dosage of exercise to manage stenosis. Give Energy Physical Therapy a call, keep moving, and avoid surgery.
Zaina, F., TomkinsLane, C., Carragee, E., & Negrini, S. (2016). Surgical vs. non-surgical treatment for lumbar spinal stenosis. The Cochrane database of systematic reviews, 2016(1), CD010264. https:// doi.org/10.1002/14651858. CD010264.pub2