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AJ here with Stronglife Physiotherapy. Spinal stenosis can cause pain in the back and down the legs and can be very debilitating. But I'm here to tell you there's hope! In this video I'm going to show you some simple exercises that you can do to help relieve pain from spinal stenosis.
So how do you know if you have spinal stenosis? If your pain comes on while walking, is relieved by sitting down, and you're over the age of 55 there's a very high chance that you have spinal stenosis. Also, if you've noticed that your pain is much better at the grocery store while leaning over your shopping cart while you walk, this is also a sign that you have spinal stenosis. The reason for this is that the nerves exit the spine through a hole between the vertebrae called a foramen. When this foramen becomes more narrow it compresses the nerve and causes irritation and pain. Certain spinal movements cause the foramen to open up or close down. Bending forward causes it to open up and standing up straight and bending back causes it to close down. Doing exercises that promote opening up of the foramen can lead to relief from spinal stenosis pain.
The first exercise is the chair stretch. While sitting in a chair with your legs a little wider than shoulder width bend forward and hold for 30 seconds You can also stretch to the sides to get a little more out of the stretch holding 30 seconds in each position and repeat 3 times. Don't worry if your hands don't reach the floor it's just the motion of bending forward that counts
The next stretch is a hip flexor stretch. Tight hip flexors are very common and tip the pelvis forward putting the spine in a more painful position when standing. A good way to stretch them is to put one foot up on a chair and bring the hips forward. Make sure to hold on to something if you have a hard time with balance. You should feel a good stretch in the front of your hips. Hold for 30 seconds and repeat 3 times on each side.
Next, while lying down pull your knee to your chest and hold for 30 seconds. You should feel the stretch in the low back. Repeat 3 times on each side. You can also pull both your knees to your chest for a little better stretch. This is a great one to do before you get out of bed in the morning to start the day with less pain.
For the last exercise lay down on your back with your knees bent. Rock your knees and hips side to side as far as you can without pain and hold briefly. Repeat 20 times This will helps stretch the spine and promote pain free movement.
If your pain is truly from spinal stenosis these exercises will help reduce your pain and some of them will feel really good. You shouldn't have any pain while doing them so if that's the case just ease up a little bit and that will usually help. Do them 2-3 times a day consistently for 3 weeks to get your pain under control.
Thanks for watching, make sure to subscribe have a great day, and stay strong
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