Top 5 Exercises For Spina...



Exercise can be beneficial for people with spinal stenosis. Spinal stenosis is a condition in which the spaces within the spinal canal narrow, putting pressure on the nerves that travel through it. This can cause symptoms such as pain, numbness, and weakness in the back, legs, and buttocks.

1.Child's Pose

Get onto your hands and knees, and drop your buttocks back onto your heels.
Stretch your hands forwards, dropping your head between your shoulders towards the floor.
You will feel this stretch through your back and upper arms.

2.Cat And Camel

Start on your hands and knees with your back in a neutral position.
Arch your back, lifting your head up and pushing your tail bone out, making a dish with your spine.
Hold this position.
Next, bend your back up by tucking your head and tail bone in and pulling your belly button in towards your spine, making a curve through your back.
Hold this position, and then repeat.

3.Crunch Core/abdominal Strengthening

Lie on your back with your knees bent and your arms crossed over your chest with your lumbar spine pressed towards the floor.
Breathe in, and then exhale as you lift your shoulders off the floor.
Keep your abdominal muscles tight as you curl up off the floor and do not allow your lumbar spine to raise off the mat.
Return back down to the starting position in a slow controlled manner and repeat.

4.Triangle Pose

Wide stance. Open one leg so that toes point slightly out and the toes of the other leg point slightly in.

Breathe in. Push your hips to the side and lengthen the spine. Slide your arm down against the leg and hold the ankle. Breathe out. Open your chest and reach the other arm towards the ceiling.

5.Knee Hugs Hip/lumbar Extensors Stretch

Lie on your back with both knees bent.
Hug one knee in towards your chest.
Bring the other in to join it.
Use your arms to hug the knees in as closely as you can manage comfortably.

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

Personalized Exercise Program By CB Specialists.

If you're looking for personalized exercises for a spinal stenosis, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.

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