6 Spinal Stenosis Exercises To Help You Walk Longer

By Dr Ken Nakamura+

Knee To Chest Exercises For Spinal Stenosis | Dr Ken Nakamura Downtown Toronto Chiropractor

Do you want to learn the spinal stenosis exercises that can benefit you the most?

 

Do you have spinal stenosis in your lower back with lower back pain, buttock, thigh and leg pain?

 

Do you have trouble walking more than 10 minutes without bending over to get relief?

 

Would you like to know the Spinal Stenosis Exercises that could increase your walking distance perhaps even up to an hour?

 

First, if you have been diagnosed with spinal stenosis you should know, that exercises won’t cure you. The spinal stenosis exercises decrease your symptoms, but more importantly, they allow you to function better. Say you can walk for 10 minutes before you have to sit down. It’s possible that you can walk 20 minutes or even up to an hour before you have to sit down.

 

Why won’t the Spinal Stenosis Exercises cure me?

Unfortunately, no amount of spinal stenosis exercises will cure spinal stenosis. In fact, the exercises only allow better function, like walking and also decreases pain and numbness but the exercises won’t do anything to help the cause of the problem.

 

You might then ask well what’s the cure? The answer is for most of you there is no cure unless you consider surgery. Surgery does decrease symptoms and function for some people but not for the those with damaged nerves. Also many of the people that improved regress again as the degenerative process continues.

 

What is Spinal Stenosis?

What is Spinal Stenosis? | Dr Ken Nakamura Downtown Toronto Chiropractor

Spinal Stenosis is the narrowing of the spaces in the spine where your spinal cord or your nerve roots reside. In the picture above you can see the spinal cord. In the spine with the stenosis you can see that the spinal cord is compressed as there is less space. Thus the spinal canal, the space, which the spinal cord rests in is narrowed which is the definition of spinal stenosis.

Spinal Stenosis showing spinal Canal| Dr Ken Nakamura Downtown Toronto Chiropractor

Now, look at the nerve roots. The space where the nerve roots travel can also be narrowed. When the nerve root is narrowed this can be called spinal stenosis or lateral stenosis. Lateral meaning the side.

 

When the spinal cord is affected it’s called central stenosis. It’s central because the spinal cord is in the centre compared to the nerve roots. So spinal stenosis means both lateral stenosis and central stenosis.

 

When will I be better?

 

The exercises are designed to improve how you feel. If you do the exercises properly, with enough frequency and are persistent every day of the week you may start to feel a difference within a couple of weeks. Others may take a month or more.

 

Spinal Stenosis Exercises

1. Sitting Toe Touches

 

Exercises For Spinal Stenosis | Dr Ken Nakamura Downtown Toronto Chiropractor

  1. Both feet together, legs in front
  2. Reach for your toes. Hold for 1 sec
  3. Repeat 10x. Do 3 sets of 10.

 

2. Child Pose

Exercises For Spinal Stenosis | Dr Ken Nakamura Downtown Toronto Chiropractor

  1. Kneel on the floor.
  2. Bring your buttock down as far down as it will go. Try to touch your heels to your buttock.
  3. Reach forward with both your hands.

3. Straight Leg Raise

Exercises For Spinal Stenosis | Dr Ken Nakamura Downtown Toronto Chiropractor

  1. Lie down face up on the floor.
  2. Both hands by your side.
  3. Raise one leg as high as possible
  4. Use a towel if you need to bring the leg as high as possible.
  1. go right over towards your head.
  2. Bring your legs as far up as they will go.

4. Downward Dog

Exercises For Spinal Stenosis | Dr Ken Nakamura Downtown Toronto Chiropractor

*If you have balance problems start from the floor then go up into this position

  1. Standing straight up.
  2. Hands up in the air then bring your hands downwards towards the floor.
  3. Get into a “V” shape and hold.

5. Toe Touches

Exercises For Spinal Stenosis | Dr Ken Nakamura Downtown Toronto Chiropractor

  1. Standing straight up.
  2. Hands up in the air then bring your hands downwards towards the floor.
  3. Go as far as you can towards the floor.

 

Don’t do other Yoga positions as they will aggravate spinal stenosis.

 

Hope that helps your spinal stenosis.

 

Research

  1. Carlo Ammendolia, Raja Rampersaud, Pierre Cote, Brian Budgell, The Evaluation of Four Novel Self Management Strategies to Improve Walking Ability in Neurogenic Claudication due to Degenerative Lumbar Spinal Stenosis.

Author

Dr Ken Nakamura

Who is Dr. Ken? I’m a father, spouse, chiropractor, and I love what I do! I created Bodi Empowerment to bring you and everyone-else safe and effective methods for self-treatment by basing my articles on research to everything I can. Still many parts will be based on 18 years of experience, seminars, and collaboration with other health experts; which means you will get opinions as well. Sometimes my articles won’t agree with what is currently accepted, but I am not here to please everyone. I’m here to empower you through the knowledge that I give you. Dr. Ken works at Rebalance Sports Medicine in downtown, Toronto.

2 Responses to 6 Spinal Stenosis Exercises To Help You Walk Longer
  • joe says:
    November 12, 2017 at 9:10 am

    are you joking? Anyone with real spinal stenosis can’t even think of doing these exercises

    • Dr Ken Nakamura says:
      November 13, 2017 at 12:40 am

      Joe I treat patients with spinal stenosis on a regular basis. These exercises are some of the very same exercises that Dr Carlo Ammendolia, DC, PhD research that showed that spinal stenosis is helped with these exercises. The research was the first of it’s kind. So no I am not joking. Really, are you just being a troller, or are you joking? Really Joe?

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