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Struggling with spinal stenosis? You may want to avoid these 3 exercises

 

 

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Are you experiencing persistent neck and back pain? The cause could be spinal stenosis. Spinal stenosis happens when the spinal canal narrows and gets tighter. As your spinal canal narrows, it can put pressure on your spinal cord. The surrounding nerves and muscles may also be impacted. Spinal stenosis can cause several different symptoms and complications. If you have spinal stenosis, you may experience symptoms such as numbness, tingling, persistent pain and cramping. You may also have trouble keeping your balance.

Spinal stenosis is sometimes present from birth. However, in most cases, it develops due to a health condition, injury, or wear and tear. According to one study, only 9% of cases result from congenital conditions. Common causes include arthritis, bone diseases and sudden high-impact injuries. An injury prevention program can help reduce your risk of developing spinal stenosis. If you already have spinal stenosis, the good news is that you can take steps to manage your symptoms. One of the best things you can do to avoid pain and discomfort is modify your exercise regimen. While exercising is a great way to stay healthy and fit, some exercises can exacerbate your condition. By learning which exercises to avoid, you can improve your symptoms and find more sustainable alternatives.

3 exercises to avoid with spinal stenosis

  • Running — Running may not seem like a high-impact exercise; however, it can actually put a lot of stress on your spine. When you’re running, the shock of each step can make your spinal canal compress. This can put pressure on nerves and other tissue, aggravating your symptoms. If you have spinal stenosis, you may want to avoid running, especially for extended periods. This activity places unnecessary stress on the lower back. Other high-impact aerobics can have a similar impact. Exercises like jumping jacks and burpees can be jarring for your spine and worsen your pain. Instead of running and engaging in other high-impact aerobic activities, opt for low-impact alternatives. There are plenty of low-impact forms of exercise that can still provide a solid cardio workout. Consider activities like walking and swimming.
  • Leg presses — Leg presses are an exercise involving an exercise machine. A leg press machine provides resistance against your feet, forcing you to engage your leg muscles as you press down. For some people, using a leg press machine is a great way to build strength in the lower body. If you have spinal stenosis, though, using this machine can cause problems. The seated position and the heavy weight load can put more pressure on your spine and worsen your symptoms. If you still want to build leg strength, you can ask a physical therapist for alternative strength training exercises.
  • Crunches — Traditional crunches and situps are popular core exercises. If you want to build your core strength while managing spinal stenosis, though, you should skip these exercises. Both situps and crunches involve a lot of leaning and forward bending. The repetitive flexing of your back can put excessive strain on your spine. Consistently engaging in these exercises can make your symptoms worse and hurt the vertebrae in your lower back. Do you want to build your core without aggravating your spinal stenosis? A physical therapist can help you discover better alternative exercises.

Great alternative exercises

Avoiding certain exercises doesn’t have to stop you from achieving your fitness goals. With the right modifications and alternatives, you can maintain your workout regimen in a more sustainable manner. Working with a physical therapist, you can build an exercise plan that matches your needs and goals. Here are some alternative exercises your physical therapist might recommend:

  • Walking — Walking offers a simple alternative to running. Instead of throwing all your weight on each footfall, walking allows you to keep your body moving without all the impacts of running.
  • Water aerobics — Dp upi want to get a great aerobic workout without putting weight on your legs and lower back? Exercising in an aquatic environment can help. With water aerobics, you can build strength and endurance in an environment that takes the pressure off your spine.
  • Modified core exercises — Core exercises aren’t necessarily stressful for your spine. With gentler exercises like modified pelvic tilts and modified planks, you can continue building strength in your abdomen and lower back. Not only do these exercises avoid triggering spinal stenosis symptoms, but they can also build spinal support and stability. This means they can help directly address your spinal stenosis.

REPAIR SI can help you build a strong alternative workout

Get tailored spinal stenosis treatment and practice guided exercises at REPAIR SI. Our team is ready to help you embark on the next step of your wellness journey.\

Contact us today for more information or to schedule an initial appointment.