#033 Learn Ten Home-Based Exercises and Pain Relief Positions for Lumbar Spinal Stenosis
Dr. Andrea Furlan・14 minutes read
Spinal stenosis causes pain in the lower back and legs, exacerbated by walking uphill or downhill and relieved by bending forward or sitting down. Recommended exercises and stretches, along with tracking steps using a pedometer, can help manage symptoms and improve walking tolerance.
Insights
- Spinal stenosis causes pain in the lower back and legs, worsened by walking uphill or downhill, but can be relieved by bending forward or sitting down, known as the shopping cart sign.
- To manage spinal stenosis, tracking daily steps with a pedometer before starting recommended exercises is crucial, along with utilizing resting positions like zed-lie, knee to chest, prayer stretch, and seating flexion to alleviate symptoms and exercises such as chair cycling, pelvic tilts, cat-cow stretches, bird-dog poses, push-ups, dead bugs, and bridges to improve pain and walking tolerance.
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Recent questions
What is spinal stenosis?
Spinal stenosis is a condition characterized by the narrowing of the spinal canal, often caused by conditions like osteoarthritis or vertebrae slippage. This narrowing can lead to compression of nerves, resulting in pain in the lower back and legs, especially when walking.
How can spinal stenosis pain be alleviated?
Spinal stenosis pain can be alleviated by adopting certain resting positions like the zed-lie, knee to chest, prayer stretch, and seating flexion. These positions help relieve pressure on the nerves, reducing pain and discomfort associated with spinal stenosis.
What exercises can help manage spinal stenosis?
Several exercises can help manage spinal stenosis, including chair cycling, pelvic tilts, cat-cow stretches, bird-dog poses, push-ups, dead bugs, and bridges. Consistent practice of these exercises can improve pain levels and walking tolerance in individuals with spinal stenosis.
How can leg muscle conditioning be maintained with spinal stenosis?
Leg muscle conditioning can be maintained with spinal stenosis through activities like chair cycling or stationary biking. Starting with 5 minutes daily and gradually increasing the duration can help maintain muscle strength and circulation in the legs.
What are hip clam exercises beneficial for?
Hip clam exercises are beneficial for strengthening the gluteus medius and piriformis muscles. By lying on a mat, bending the knees, and opening and closing the knees like a clam, individuals can improve hip muscle strength, aiding in overall stability and support for the spine.
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Summary
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Managing Spinal Stenosis: Pain Relief & Exercises
- Spinal stenosis causes pain in the lower back and legs when walking, alleviated by bending forward or sitting down.
- Walking downhill or uphill exacerbates the pain, leading individuals to bend forward to ease it, known as the shopping cart sign.
- Spinal stenosis results from a narrowing of the spinal canal due to conditions like osteoarthritis or vertebrae slippage, compressing nerves and causing pain.
- To track progress in managing spinal stenosis, use a pedometer to record daily steps for a week before starting recommended exercises.
- Poor circulation in the legs can also cause leg pain while walking, known as vascular claudication, necessitating a doctor's diagnosis to differentiate from nerve-related pain.
- Four resting positions like the zed-lie, knee to chest, prayer stretch, and seating flexion can help alleviate spinal stenosis symptoms by relieving nerve pressure.
- Ten exercises, including chair cycling, pelvic tilts, cat-cow stretches, bird-dog poses, push-ups, dead bugs, and bridges, can improve pain and walking tolerance when done consistently.
- Chair cycling or stationary biking helps maintain leg muscle conditioning and circulation, starting with 5 minutes daily and gradually increasing.
- The pelvic tilt exercise on a wall aids posture and lumbar spine relaxation, while cat-cow stretches and bird-dog poses enhance spinal flexibility and strength.
- Dead bugs and bridge exercises target core and gluteal muscles, crucial for spinal support and stability, with repetitions and holds to strengthen these areas.
17:25
Pelvic tilts, hip clam, leg lifts: exercises
- Perform pelvic tilts by moving your pelvis backward and forward to increase lumbar spine mobility, doing 8 repetitions initially and increasing to 12 or 20, with arms either by your side or left up.
- Engage in hip clam exercises by lying on a mat with a pillow under your head, bending your knees and keeping feet together, opening and closing your knees like a clam, doing 8 repetitions on each side to strengthen gluteus medius and piriformis muscles.
- Execute side-lying leg lifts by bending the lower leg and keeping the upper leg straight, raising it with toes pointing down, starting with 8 repetitions and progressing to 12 or 20 to strengthen hip abduction muscles, ensuring body alignment and increasing repetitions as it becomes easier.
