Spinal stenosis is a condition in which your spine narrows in multiple areas, increasing stress on the spinal cord. It can cause nerve pain and muscle weakness in the back and spine. You can develop this condition due to wear and tear and age. For spinal stenosis, you can make lifestyle adjustments and take medications. You can also do physical therapy, acupuncture, and massage. If your condition is severe and you have chronic pain, you may need surgery to treat the problem. This article will look at how to treat spinal stenosis.
Doing light stretches and exercises
- Stretch your back to keep your back flexible and relaxed. Lie on your back and pull your knees towards your chest. You should feel a stretch in your lower back. Stay in this place for 30 seconds and then slowly release your knees. Do this exercise 4 to 6 times, once a day.Is exercise useful in the treatment of ankylosing spondylitis?
Do another stretch on your hands and knees. Sit slowly on your heels with your toes on the ground. Extend your chest and arms in front of you. Lower your chest to the ground, keeping your arms outstretched. Hold this stretch for 30 seconds. Repeat this stretch 4 to 6 times, once a day.
- Do abdominal exercises to strengthen your core. Lying on your back, press your lower back to the ground. Contract your lower abdominal muscles as you do, and pull your belly button in and up. Stay in this position for 10 seconds. Do 8 to 10 repetitions of this exercise daily. Your core helps support your back for greater stability.Scoliosis treatment methods and prevention
You can also do crunches by lying on your back with your legs bent and your hands on your chest. Slide your lower back towards the ground as you lift your head and shoulders off the floor. Keep your lower abdominal muscles tight as you do. Stay in this position for 2 to 4 seconds and then lower back. Try doing 2 sets of 10 crunches, once a day.
- How to treat spinal stenosis – Use an exercise bike to increase your cardio. Ride a stationary bike for 30 minutes a day to get enough cardio and activity. Light cycling exercise is a good way to maintain a healthy weight that can help reduce spine and back pain.
Avoid strenuous activities such as running, jogging, or sprinting. These exercises can put too much strain on your spine and make your body worse.
- Swim for a low contact workout. Swimming and water aerobics, where you exercise in the water, are great ways to exercise without putting stress on your spine and joints.
- Do Tai Chi to train your back muscles. Tai Chi uses slow, controlled movements to increase blood flow to your muscles and increase the flexibility of your joints. This is a good option for spine problems as it does not affect or stress your bones. Look for a Tai Chi class at your local gym or yoga studio. You can also do Tai Chi at home using online videos and tutorials.
How to treat spinal stenosis – lifestyle changes
- Place a hot compress on your back to relieve inflammation and pain. Wrap a hot bag or hot water bottle in a towel before putting it on. Apply hot pack for 10 minutes at a time.
- Apply a cold bag to your back to prevent swelling. As a precautionary measure, you can use a cold pack when you start to experience irritation in your back and spine. Take a cold bag or bag of frozen peas and wrap them in a towel. Apply it to your lower back for 10 minutes at a time.
You can try alternating between a hot compress and a cold pack to relieve pain. Leave them on for 10 minutes at a time.
- Use a walker or walking stick. Due to your spinal condition, you may be more comfortable bent over to walk. Rely on a walker or cane as you stand and walk to reduce stress on your spine. You can buy a walker or walking stick from your local health care store or online.
- How to treat spinal stenosis – use a brace. In some cases, you can use a back brace to support your spine. Talk to your doctor about this option.Common misconceptions about sciatica
- Sit in a chair with lumbar support. Use chairs that recline and have support. Avoid chairs with a straight back, as they can worsen your back. You can replace your chairs at home or work to make them more comfortable for your spine and back.