One speaks of spinal canal stenosis when there is a narrowing of the spinal canal, in which the spinal cord with the nerves is located. It can lead to regional back pain but also to neurological deficits in the area of sensitivity or motor function. The narrowing of the spinal cord is caused by anatomical conditions, degenerative changes or other spatial requirements, but can also be aggravated by certain postures or movements. Therefore, back school plays an important role as part of physiotherapeutic treatment in order to reduce problems associated with spinal stenosis in everyday life.
Exercises for at home
By bending forward, the spinal canal is less constricted than in an erect, stretched position. Nevertheless, it is also important in spinal canal stenosis to keep the back as strong, mobile and in a physiologically upright position as much as possible. There are a number of different exercises for this purpose.
In addition to strengthening the muscles, the focus is on improving and maintaining mobility. This also has a positive effect on the blood circulation and supply of the tissue. You can find more simple exercises here: Exercises for spinal canal stenosis in the lumbar spine
- Abdominal exercises for an upright posture From the supine position, the lumbar spine is pressed firmly into the support so that there is no longer any space between the back and the support.
The abdominal muscles are tensed for this. The legs are adjusted so that the heels are on the floor and the knees are bent about 90 degrees. One knee after the other is now lifted off the floor in a controlled manner and led to the chest, then lowered again in a controlled manner.
The movement is performed alternately with both legs. It is important that the lumbar spine maintains contact with the floor at all times. The abdominal muscles should stabilize the spine, breathing is not stopped.
- Abdominal muscle exercise for upright standing posture The first exercise can be extended to use and improve the tension of the trunk in everyday life.
The starting position is an upright standing position. The knees are slightly bent, the feet are about hip-wide apart, the buttocks are tensed, the abdominal muscles are activated (pull the navel towards the spine). Now let’s move one leg after the other in a controlled manner and slowly tightened while the opposite arm is lifted as if marching in slow motion.
The focus is on keeping the back and torso stable. The range of movement starts small and can be increased over time. Strengthening exercises can be performed in 3-4 sets of 12-15 repetitions.
- Mobility exercise with rod The mobility of the spinal column should be maintained.
In addition, mobilization exercises stimulate the blood circulation and improve the supply of tissue. A simple exercise is “canoeing” for which the patient sits on a stool or stands upright and straight. In front of the body he holds a stick (e.g. a broom) in his loosely stretched arms.
Now he moves the stick in great eights in front of his body as if he wanted to row away water with a paddle next to him. The movements are wide and sweeping, so that they are transmitted to the spine. The gaze follows the movements.
The exercise can be performed in 3-4 sets of 15-20 repetitions.
- Relaxation exercise and stretching Since there is sometimes severe pain, which is especially aggravated by the erection of the spine, a relief exercise for the spine will be explained here. Those who are well mobile can take the parcel seat, or the child position from yoga. The following exercises are easier: The patient sits on a chair or stool and lets the upper body fall forward over the knees as far as possible.
The final position should be relaxed. In the best case he can put his head on his knees or between his knees. If the patient is not sufficiently mobile, a pillow can be used or the arms can support the upper body. Stretching stretches the spine and stretches the muscles. The position can be held for 30 seconds to several minutes before it is slowly released.
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