If you have lumbar spinal stenosis, standing or walking for long periods might be getting harder. However, did you know that there are certain mistakes that may be making the problem worse?
Watch the video below to learn 3 things to avoid with spinal stenosis, plus what to do instead.
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Mistake #1: Excessive Backward Bending
One of the main things to avoid with spinal stenosis make is doing excessive backward bending exercises, such as the Cobra stretch.
Many are told by physical therapists that these exercises are good for their back.
While backward bending can help some types of back pain, it is actually harmful for spinal stenosis because it further narrows the spaces where the nerves come out of the spine.
This can worsen your back and leg symptoms.
Instead, try to avoid backward bending exercises.
If you're standing for long periods, try to decrease the arch in your lower back.
This allows you to stand more comfortably for longer periods, such as while cooking dinner or washing dishes.
In contrast, forward bending exercises, or spinal flexion exercises, can help relieve symptoms.
Forward bending opens up the spaces where the nerves exit the spine and can provide quick relief. Some helpful exercises include:
- Bending forward while standing
- Pulling your knees up to your chest (one or both knees at a time)
- Child's Pose on all fours
- Sitting forward in a chair and leaning down
These exercises can help reduce pressure on your nerves and relieve pain.
Mistake #2: Sitting Too Much
Another thing to avoid with spinal stenosis is sitting for prolonged periods. Sitting for too long causes your hip flexors to stiffen.
The hip flexors, including the iliopsoas muscle, run from your spine to your hips, and when these muscles are stiff, they pull your pelvis into a forward tilt.
This causes spinal extension, which narrows the nerve root spaces and can worsen symptoms.
To combat this, stretch your hip flexors regularly.
A simple stretch involves:
- Stagger one leg back and one leg forward
- Roll your pelvis underneath to flatten your lower back
- Drive your hips forward and squeeze your glutes
- Hold for about a minute, then repeat on the other side
This stretch helps to prevent forward pelvic tilt and spinal extension.
Walking is another great exercise for spinal stenosis, but it can be uncomfortable.
If walking is hard, consider using a wheel walker to relieve pressure on your spine and improve your endurance.
By using a wheeled walker, you can unload some of your weight, making it easier to walk longer.
As you get stronger, you'll be able to walk without relying on the walker.
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The third thing to avoid with spinal stenosis is performing spinal loading activities that place additional compression on the spine.
Exercises such as weighted squats or overhead presses can worsen your spinal stenosis by compressing the spine while it is in an extended position.
While weightlifting can be beneficial for bone and muscle health, it's important to modify your approach.
Here are some alternatives:
- Instead of doing standing overhead presses, perform them while seated to support your back.
- Instead of barbell squats, practice the hip hinge with dumbbells at your side, focusing on neutral spine alignment and squeezing your glutes and hamstrings as you stand up.
These alternatives allow you to strengthen your muscles without putting unnecessary pressure on your spine, making them safer for people with spinal stenosis.
By avoiding spinal loading exercises that cause compression, you can reduce back pain and support your recovery.
Conclusion
So those were the top 3 things to avoid with spinal stenosis:
- excessive backward bending
- sitting too long
- spinal loading activities.
By making small adjustments and focusing on forward bending exercises, stretching, and proper weightlifting techniques, you can help manage your spinal stenosis symptoms more effectively.
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