As many as half a million Americans suffer from spinal stenosis, a chronic cause of back and neck pain that becomes more common with age. Spinal stenosis happens when the spinal canal narrows and the nerves inside the canal become crowded and compressed.
Spinal stenosis can occur anywhere along your spine, but most often, it happens in the two most mobile areas — the cervical spine (your neck) and the lumbar spine (your lower back). Most stenosis is a result of age-related changes in your spine, including arthritis, disc degeneration, and bone spur formation.
While back or neck pain are common symptoms associated with spinal stenosis, you may also have pain, numbness, and weakness in your arms or legs. The good news: Exercise can help.
At his practice in Roseville, Minnesota, David Chang, MD-PhD, DABNS, helps patients find solutions to manage their spinal stenosis symptoms for more comfortable, more active lives.
In this post, we highlight four simple exercises that could help relieve your stenosis symptoms and improve your spine health, too.
1. Cat-cow pose
The cat-cow pose relieves muscle tension in your back while gently stretching your spine. To do this stretch, begin on your hands and knees, with your hands lined up under your shoulders and your knees directly under your hips. (Use a mat for added cushioning.)
Inhale while arching your back inward and down, lifting your head and your bottom (or tailbone) toward the ceiling (the cow pose). Then exhale while rounding your spine, tucking your head down toward your chest and your tailbone downward and in toward your knees (the cat pose). Hold each position for about 10 seconds, then repeat the exercise 10 times.
2. Bridge stretch
The bridge strengthens the muscles in your buttocks (your glutes), strong muscles that help support your spine.
For this exercise, begin by lying on your back with your knees bent and the soles of your feet flat on the floor. Spread your legs a bit for comfort and balance if you need to. Your arms should be at your sides, palms flat on the floor.
Flex your gluteal muscles and raise your hips off the floor, pushing your pelvis upward until your legs and torso form a straight lie. Hold the position for 30 seconds, then lower your hips slowly to the ground. Repeat this stretch 10 times.
3. Knees to chest
The knee-to-chest stretch is also good for opening up the spaces in your spinal column and improving circulation in the area. Begin in the same position as the bridge stretch, lying flat with your knees bent and feet flat on the floor.
While exhaling, gently pull one knee up toward your chest and hold for 10 seconds. Lower your leg to the floor and switch to your other leg. Repeat 10 times on each side. Then repeat the same movement, but lifting both legs toward your chest. Loop a towel behind your legs and grasp the ends to give yourself a little help if you need to. Repeat 10 times.
4. Hamstring stretch
Your hamstrings are powerful muscles located in the backs of your thighs. These muscles are essential for walking, standing, and running, but they also help keep your spine stable. If they’re too tight, they can strain your spine and make nerve compression worse. This stretch can help.
While seated on the edge of a stable chair with a hard seat, extend one leg in front of you, resting your heel on the floor and pointing your toes upward. Lean forward and use both hands to reach for your toes, keeping your back straight. Hold the stretch for 30 seconds, then switch legs and repeat.
Typically, we recommend at-home exercise combined with other treatments, like physical therapy, medications to manage pain and inflammation, corticosteroid injections, or nerve blocks to interrupt pain signaling between the spine and your brain.
For very severe symptoms, Dr. Chang may recommend surgery to relieve nerve compression and stabilize that area of the spine.
Find relief for your chronic pain
Spinal stenosis is just one possible cause of neck or back pain. Other spine-related conditions and diseases can cause similar symptoms.
Before incorporating any new exercises into your routine, see a specialist who can evaluate your pain, so you don’t make your symptoms — and your condition — worse.
For an evaluation of your spine pain or to learn more about spinal stenosis treatments, call 651-219-7292 or request an appointment online with Dr. Chang today.