Lumbar stenosis refers to the narrowing of the spinal canal in the lower part of the back, better known as the lumbar area. In this article we will discuss this pathology in more detail, and address the subject of whether walking is good for people with this condition or not.
Anyone over the age of 50 is a possible candidate for lumbar spinal stenosis, and it can appear for several reasons, two of which are aging, and an increase in osteoarthritis, which is the degeneration of one or more joints. The symptoms of spinal stenosis can vary widely from one person to another.
You might be diagnosed with lumbar stenosis and not have any symptoms for several years, while in others it may cause back pain, especially in the lower back or lumbar region, as well as numbness, weakness and cramping in the legs or feet.
Getting enough exercise is very important as a means of treating this disease, and should be combined with treatment by a specialist to reduce pain. If you have lumbar stenosis and are wondering whether walking is a good idea or not, the general rule is that it’s better to walk than to rest, but it can backfire if you experience severe bouts of pain. In the following, we give you some recommendations to on how to walk correctly.
How should you walk if you have lumbar stenosis?
When walking, the right posture is fundamental for people with spinal stenosis. To walk correctly, you must pull in your abdomen slightly to protect the lumbar region, and hold your shoulders back, so that the spine is straight and the weight is distributed correctly.
Choose a long walk, one that lasts for about an hour. Try to maintain a constant pace, and monitor yourself to be sure you continue to hold the correct posture, because people tend to slouch after they’ve been walking for a few minutes.
The clothing you wear is also important. Use light, comfortable sportswear that allows you to move freely.
Exercises for spinal stenosis
If you want to go beyond just walking, and are looking to strengthen the muscles supporting your vertebrae, there are other specific exercises that can help. What’s more, these types of exercise will help you practice good posture.
With regard to the relationship between physical damage or injury and pain, each individual has a “threshold” of pain, a point at which they begin to notice it. If a patient has a lot of pain, it is usually because their pain threshold is low.
In the following, we describe a series of exercises you can review with your doctor so that you exercise at home safely, without compromising the affected lumbar area:
Supine pelvic tilt
- Lie on your back with your knees bent and the soles of your feet resting on the floor. Let your lumbar spine rest in its natural curve.
- Gently draw your belly button down toward the spine, tighten the abdomen, contracting the buttocks, and flatten the lumbar spine so that it touches the ground, exhaling as you do so.
Exercises on hands and knees
- Position yourself on your hand and knees, aligning your body as follows: the knees should be under the hips and separated at hip-width, and the wrists should be under the shoulders. Exhale through your mouth and lift and extend one arm and the opposite leg simultaneously, keeping them both parallel to the floor. Return to center and repeat the with the other arm and leg.
- Still on your hands and knees, inhale deeply as you curve your spine downward while raising your chin up toward the ceiling. Now, exhale and arch your spine upwards while bending your neck and head toward your chest (as if looking at your belly button).
Sitting stretches
- Sit sideways on top of a bed or table, near the edge. Keep one foot resting on the floor and extend your other leg out straight on the table or bed, supporting yourself with your hands behind your back on the surface of the table or bed. Stretch your extended leg as much as you can.
- Now, lean slowly forward, aiming your head down towards your extended leg until you feel the "pull" on the back of your knee. Hold the position for 30 seconds. Switch sides and repeat with the other leg.
The recommended exercises vary from one patient to another, so it is important that you get medical advice from a specialist before starting any exercise regime. At Instituto Clavel, our medical team has more than 20 years of experience, and they are here to share their knowledge with you so that you can regain your quality of life and say goodbye to the pain that lumbar stenosis can cause.
Categories: Spine pathologies, Lumbar pain, Rehabilitation