How to Exercise With Spinal Stenosis
People with back pain often avoid exercise. This results in reduced strength, flexibility and cardiovascular endurance. If you have been diagnosed with spinal stenosis, a significant cause of back pain in people over 60, you should improve and manage your diet, take medications, quit smoking and, of course, exercise. Gradual exercise is better for your back than inactivity.
Other People Are Reading
Instructions
-
-
1
Locate a physical therapist and establish an exercise program. Get recommendations from your doctor and choose a therapist that has experience treating patients with spinal stenosis.
-
2
Research types of exercises that will improve and strengthen your back. Be prepared to spend time getting fit. You will need to exercise 4 to 5 times a week.
-
-
3
Start with flexibility exercises for the back. Stretch frequently to increase flexibility. Try forward and backward bends or pulling your knees to your chest while lying on your back. Exercises like yoga or tai chi improve flexibility, especially needed in the hips and upper legs.
-
4
Begin strengthening exercises for the abdominals. These include curl ups and lying on your back and pressing the back into the floor while tightening the stomach.
-
5
Continue with trunk strengthening exercises for the pelvic, back and hamstring areas. You can use a Swiss Ball to balance, do sit-ups, press-ups or hamstring and gluteal exercises.
-
6
Select cardiovascular exercises such as stationary bicycling, swimming, jogging or walking. This builds endurance and improves circulation to the nerves. You want to avoid exercises that strain the back.
-
7
Follow up with a massage. Soft tissue manipulation is good for the back. Try electrical stimulation which sends mild electric pulses.
-
1
Tips & Warnings
Focus on quality of movement when exercising. It's better to do a few correct reps than to overdo improper movements.
Practice good posture when standing, sitting and walking. Keeping your spine properly aligned, your head up and your knees unlocked will help relieve pain and allow you to make the most of your exercise.
Don't bounce when stretching.
Tight hamstrings are a risk for lower back problems. Make sure you include the hamstrings in your stretching exercises.
When exercising, you should not feel pain.
