Health & Fitness

Top 6 Light Stretches and Exercises to Ease Spinal Stenosis

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Spinal Stenosis

If you are experiencing neck or back pain, muscle weakness, pain radiating to your arms or legs, and numbness or tingling, you might be experiencing spinal stenosis. This condition irritates or compresses the spinal cord and the nerves causing such and other painful symptoms. Fortunately, the Gramercy Pain Center’s team of board-certified interventional pain management physicians manages spinal stenosis in Holmdel and can help you. They draft a personalized treatment plan including a home exercise program to manage your symptoms. In addition, some light stretches and exercises can relieve some spinal stenosis symptoms as outlined herein.

Back Stretches

You can do some back stretches to relax your back and keep it flexible. You will lie back on your back, pull your legs to the chest to feel a stretch in your lower back.  Hold that position for about 30 seconds and slowly release your knees. You can repeat this about 4-6 times a day for optimal results.

You can also do another stretch by positioning yourself on your hands and knees. You will sit on your heels with your toes flat on the ground and stretch your chest and arms to the front. Keep your arms outstretched and lower your chest to the ground. Hold the position for about 30 seconds and release yourself slowly. You can also do the stretch about 4-6 times a day.

Abdominal Exercises

These exercises are aimed at strengthening your core. First, you can lie on your back, pressing your lower back to the ground and squeeze your lower abdominal muscles. Next, pull your belly button inward and upward and stay in that position for 10 seconds. You can repeat the exercise about 8-10 times daily. When your core is strengthened, it supports your back effectively, giving the back significant stability.

Use a Stationary Bike

You can ride a stationary bike for about 30 minutes daily to boost your cardio. With enough cardio and activity, it is an effective way to maintain a healthy weight which helps relieve your spine or back pain. But avoid doing it vigorously as you skip other vigorous activities such as jogging, sprinting, and running.

Go Swimming

This is one of the low contact exercises which can improve your back pain. If you can do it, water aerobics is also an added advantage as you do exercise in water without stressing your spine and joints. Therefore, you can do several laps in the pool or register for a water gymnastics class.

Learn Tai Chi

Tai Chi is a technique that uses slow and controlled movements and can help exercise your back. If you already know the moves, it will help you improve your blood flow to your muscles and increase your joint’s flexibility. However, if you haven’t learned Tai Chi yet, it would be good to sign up for classes or look for online tutorials and videos soon as such exercise will improve your spinal issues without putting pressure or impact on your bones.

Work with a Personal Trainer

There are other custom exercises for your back you can learn through your local gym. Sign up with a personal trainer and let them understand your condition and symptoms. They will draft a customized exercise plan for you. This is essential as the trainer understands what you can to improve your spinal condition.

Reach out today at Gramercy Pain Center to assess spinal stenosis and learn if exercises are an effective treatment option for you. Your provider will also help you understand the specific exercises that can help relieve your symptoms. 

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