If you are diagnosed with spinal stenosis, you might think that there’s no other way to treat it but to go through medication or surgical process. However, there are exercises that you can do to help you get rid of it. Stenosis exercises are very effective especially if you do it right and if you will consult the guidance of the experts. Some of the exercises that you can do are stationary biking, swimming, and Thai Chi but these are just some activities that you can enjoy doing while you are treating stenosis.
If you are working with a therapist or a gym instructor you can perform the exercises effectively. But if in case you want to have an idea on what exercises that you can do without their guidance, you can do some research and follow it accordingly. Stenosis exercises are grouped into flexibility and strengthening wherein both can be done at the comfort of your home.
Flexibility is described as lengthening of the muscles as you continue perform it. Some of its common exercises are yoga, Pilates, and stretching. Hamstring stretch, backward bend, double knee-to-chest, and quadriceps stretch are also exercises that you can do at your home. The instructions for these exercises are very simple to follow but you need to repeat the process for several times for these to be effective. However, though flexibility exercises can be done easily it is still advisable to consult the experts if it is right for you to do it.
When it comes to strengthening exercises you need to prepare your body in performing strenuous exercise since it is done more difficult than the flexibility exercises. Unlike the flexibility exercises the objective in performing these exercises is to strengthen the muscles, which is possible as you continue perform it. Exercises such as curl-up, oblique trunk raises, prone trunk raises, and alternate arm or leg lift are some of the exercises that you can do. Just like the flexibility exercises, before performing any of these you need to consult the expert’s opinion and know whether you are fit to do it. Continue performing these exercises until your muscles are getting stronger particularly your spine. More importantly follow the instruction carefully and make sure to not over do it.
Before starting to do any of these exercises you need to prepare your body first and in case you feel you do not think that you can still handle it. Slowly do some minor exercises like walking or do activities in your home. Exercises can be helpful in treating stenosis but if you will not include in you meals healthy diet or you will not live a healthy lifestyle everything will only become useless.
In case during the exercise you feel pain, do not force it anymore, stop and take a rest but do not ignore it instead talk to your doctor or your therapist. Don’t try any of stenosis exercises once you felt any symptoms or pain and to avoid danger always take guidance from the experts.