4 Issues Spinal Decompression Therapy Can Help
Spinal stenosis is a condition that can put pressure on your spinal cord and the nerves of your spine. Usually, it will occur in the neck or the low back. When you have spinal stenosis, you may feel pain, numbness, weakness in your muscles and even impaired bladder control. While it is often caused by the wear and tear we put on our bodies over time, it can be treated, and some exercises can help alleviate the pain.
Exercises for Spinal Stenosis
From aerobic exercise to stretching, there are a number of things you can do to help with your spinal stenosis.
1. Walking: Walking is a perfect, low-impact exercise for this condition. You can vary the pace as needed, making it more or less strenuous. Adding a daily walk is a great idea.
2. Swimming: Another ideal exercise is swimming because it strengthens all the muscle groups in your back, safely. The water supports your weight, so there is less strain on your joints.
3. Tai Chi: Tai Chi classes involve slow and deliberate, flowing movements, which are also safe for the back and neck. These classes can help treat your condition.
4. Back Flexion: A great stretch for spinal stenosis is the back flexion. Lie flat on your back, preferably on a mat on the floor, and then pull your knees into your chest. This will stretch the muscles and give you a bit of release. Hold the pose for as long as comfortable.
5. Child’s Pose: Child’s pose from yoga, is another excellent back release, which helps with spinal stenosis pain. Start on your hands and knees then sink back, sitting back onto your heels. Stretch the arms forward, chest down towards the floor. Again, hold this pose as long as comfortable.
6. Bicycling: Many people with spinal stenosis find biking to be a comfortable exercise. You can either bike outdoors or on a stationary bike. This exercise gets you moving but doesn’t put pressure on your lower back.
Even though it can be tempting to skip exercise when you have spinal stenosis, not doing regular workouts can actually make your pain worse. The movement will help release tension and make moving around more comfortable. A mixture of aerobic exercise and stretching can help give you relief from pain.
Avoid high intensity exercise, such as running or jumping, as those could make your back and neck pain worse.
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