Exercises from physiotherapy | Spinal canal stenosis in the lumbar spine – conservative treatment without surgery

Exercises from physiotherapy

More exercises can be found under: Spinal canal stenosis – exercises for at home, spinal canal stenosis in the lumbar spine – back school

• Abdominal exercise: Lie on your back, your legs can either be turned on or lying on a gym ball or dice, your arms are stretched out and your hands point towards your buttocks. Raise your head and upper body slightly and then alternately push one arm downwards so that your body tilts sideways. Keep your upper body in the air the whole time and do not put it down until after 60.

  Repeat the exercise at least 3 times.

• Crouching down: Sit down on the floor so that your lower legs are fully supported and your buttocks rest between your feet. If you cannot put your buttocks down on your feet, use a cushion or a small stool as a support between your feet. Now stretch your arms forward and lay your upper body on the floor with a round back and a forward facing back.

  The forehead rests on the floor. Hold this stretching position for about 60 seconds.

• Forearm support with variation: If you come into the forearm support, only the feet and forearms touch the floor, the rest of the body forms a straight line. You can hold this exercise for 30-60 seconds or add a variation. For this variation you alternately put your buttocks down on one side and return to the starting position. Be careful not to lift the buttocks too high.

Exercises for at home

• Stretching of the hip flexor: Come to the kneeling position on a mat and place one foot far forward. Now shift your weight forward until you feel a significant stretch in your back leg. Hold the stretching position for about 60 seconds and then change sides.
• Sitting forward bend: Sit on a mat in a long seat by stretching both legs forward.

  Now reach forward with both hands and hold on to your thighs, lower legs or ankles. Let your back become round and with every breath try to relax your back muscles further.

• Mobilization of the lumbar spine in extension and flexion: The starting position is the quadruped position, where only the lower legs, knees and hands touch the ground. Now tilt your pelvis and straighten it up again in slow movements so that the lumbar spine is mobilized from a stretched to a bent, round position. Repeat the exercise for about 60 seconds.