Is Exercise Good For Lumbar Stenosis?
Staying active is a key to good health. It serves the human body with numerous benefits. Exercise also keeps you in good posture. The patients suffering from lumbar stenosis get good relief from the symptoms by following a regular exercise programme. The focus of the exercise program for lumbar stenosis is more in:
- Restoring the mobility of the spine and helping return to optimal function and mobility
- Changing the position of the spine, which help take off pressure on the spinal nerves
- Improve the ability to walk without pain
- Decrease and abolish pain
8 Exercises for Lumbar Stenosis
Knee to Chest Stretch For Lumbar Stenosis
Lie straight on the back, with the knees folded. Now draw the knees towards the chest and hug them, keeping the spine relaxed. Hold in the position for 10 seconds and then lower down the legs. It can be done three times in a day.
Knee Rotation Exercise to Relieve the Symptoms of Lumbar Stenosis
Lie on the back, with the knees folded and feet flat against the floor. Bring down both the knees to the left keeping the body straight. You can stretch the knees as far as they can go without increasing the symptoms. Repeat the same towards the other side. Repeat it 10 times in a set of three.
Single Knee To Chest Stretch
Lie straight on the back with the legs extended. Draw the right knee towards the chest, drawing it more towards the chest with the help of hands. Exhale and switch the legs, and then pull the right knee towards the chest. Repeat it 10 times in three sets.
Lie on back with legs folded and arms rested on the sides. Raise the buttock, bringing the torso into a straight diagonal line. Hold in for 5 secs lowering down thereafter. Repeat the same 10 times in 3 sets. This is an effective exercise to get relief from symptoms of lumbar stenosis.
Seated Lumbar Flexion Exercise for Lumbar Stenosis
Sit on a chair keeping both the feet on the floor. Slowly bend down forward reaching the floor. Hold in the position for 2 seconds. Return to the upright position. Repeat it 10 times.
Standing Lumbar Flexion Exercise for Lumbar Stenosis
Stand straight with the feet apart. Bend forward towards the floor touching the feet with the hands. Stay in the position for 2-3 seconds, and then slowly return back to the original standing position. Repeat it 10 times.
Stand with the back straight and feet apart. Bend backward and hold in the position for 60 seconds. In some, it may increase the back pain and in some, it might subside the pain within 60 sec.
Once the symptoms of lumbar stenosis are under control, the patient can go ahead with the aerobic exercise.
Importance of Exercising
- Exercises improve the blood flow to the back, supplying much-needed oxygen and nutrients and washing away toxic metabolites.
- Exercising helps in strengthening the muscles around the spine helping to take the pressure off the bones.
- A healthy weight can be maintained by exercising regularly. Excess weight can worsen the back pain.
- Maintains the flexibility of the muscles and the spine.
- Exercise also improves an overall outlook which helps in reducing pain and the physical symptoms.
A lumbar stenosis patient should actually keep exercise as a main tool to get relief from the symptoms. Do not exercise if the pain is aggravating on doing it. If necessary consult a physical therapist, who can help with, on how to effectively perform the exercises and the guide on the specific exercise according to the condition.