Lumbar spinal stenosis is a condition in which the spinal canal in the lower back becomes narrowed, putting pressure on the nerves. This can cause pain, tingling, numbness, and weakness in the lower back, buttocks, and legs.
While there is no cure for lumbar spinal stenosis, exercises can help alleviate the symptoms. Regular exercise can help strengthen the muscles in the lower back, improve flexibility, and reduce pain. Here are some exercises to try if you’re suffering from lumbar spinal stenosis.
1. Walking: Walking is one of the best exercises for lumbar spinal stenosis. It helps improve flexibility in the spine and strengthens the muscles in the lower back, hips, and legs. Aim to walk at least 30 minutes a day, three to four times a week.
2. Hamstring Stretch: This exercise helps to improve flexibility in the hamstring muscles. Lie down on your back with your legs straight and your feet flat on the ground. Lift one leg up and loop a towel or belt around the arch of your foot. Pull the towel or belt to bring your leg towards your chest. Hold this position for 15 to 30 seconds then switch legs.
3. Core Strengthening Exercises: Strengthening the core muscles helps to support the spine. Try exercises like planks and bridges to strengthen the core muscles. Start with 10 repetitions of each exercise and work your way up to 20 repetitions.
4. Leg Raises: Leg raises are a great way to strengthen the muscles in the lower back and legs. Lie on your back with your legs straight. Lift one leg up as high as you can while keeping your other leg flat on the ground. Hold this position for 15 to 30 seconds then switch legs.
5. Swimming: Swimming is an excellent exercise for those with lumbar spinal stenosis. The buoyancy of the water helps support your body and the low-impact exercises can help reduce pain and improve flexibility. Aim for 30 minutes of swimming, three times a week.
By incorporating these lumbar spinal stenosis exercises into your everyday routine, you can help reduce pain and improve your mobility. Be sure to talk to your doctor before starting any exercise program.