Suffering from Spinal Stenosis? Try These Exercises!

Narrowing of the spinal canal is known as spinal stenosis (stenosis means narrowing). This narrowing can cause compression of the spinal cord or the nerves exiting from the spinal cord. 

Various therapies have been developed for treating spinal stenosis without involving any surgical methods. These therapies include decompression, massage therapy, and physiotherapy. 

In this post, we will be discussing physical therapies for reducing pain caused by the narrowing of the spinal canal. 

In Georgetown spinal stenosis is treated using physical therapies; these treatments are carried out by a specialist in physiotherapy. This specialist helps you with back extension, decompression of the nerve, and strength buildup in muscles. 

How does physiotherapy help?

Physiotherapy aims at relieving the compression caused due to narrowing of the spinal canal. Physiotherapy reduces pain in the soft tissues, helps build muscle strength, and improves functions. 

Physiotherapy Exercises 

There are numerous exercises meant for decompressing the nerve; we have listed down a few activities which have shown excellent results. These exercises include:

Flexion-based stretching exercises: the decreasing angle between the bones. These exercises reduce pain and improve function. A combination of activities is required to achieve desired stability and support to the spine. These involve: 

  • Back flexion while lying: in this exercise, the knees are pulled with both hands until a stretch is felt, and the upper back is raised to touch the forehead to the knee. Hold the space for 3-4 seconds and repeat this stretch 6-7 times. 
  • Back flexion while sitting: in this exercise, the patient sits on a chair and leans forward, keeping the back straight, and touches the floor. Hold the stretch for 2-3 seconds and then return to the start and try to complete 5-6 repetitions of this exercise. 
  • Back flexion while lying: to complete this exercise, the patient spreads the legs and bends forwards without rounding the back, and the patient stretches until a good stretch is felt. Hold in the extended position for 2-3 seconds and aim to complete 5-6 repetitions of this stretch. 

Flexion-based strengthening exercises: 

These exercises are usually done with a pelvic tilt. This position helps strengthen the abdominal muscles and muscles of the lower back.

  • Curl-ups: in this exercise, the patient is lying on their back and crosses the arms across the chest, tilts the pelvis, lifts the head and shoulder slowly. Hold this stretch for 3-4 seconds and repeat this exercise 8-10 times. 
  • Hook-lying march: as the name suggests, the patient lays down on their back, holds their arm onto the side, tilts the pelvic, and raises their legs alternately. Try to march for 25-30 seconds and repeat 2-3 times.

The golden rule to be followed while performing these exercises is to perform these exercises only up to a limit. This means once you start feeling the pain is spiking, stop then and there. 

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