Exercises for spinal canal stenosis are aimed at minimizing the progression of the narrowing in the nerve canal. Exercises must therefore be performed that do not pull the lumbar and cervical spine backwards into an increased curvature but straighten these sections.
Exercises for the lumbar spine without equipment
Exercise 1: Lie on your stomach over the end of a couch and hold on to the couch with your arms. The legs remain hanging loosely. This position alone causes a pull on the lower spine.
The therapist can also increase the pull on the lower back by pushing on the pelvis. The patient can do this exercise at home, but requires a height-adjustable couch/table.
Exercise 2: Lie on the floor in supine position.
Raise your legs as far as possible towards your body to form a kind of package. By slightly rotating the entire torso, you can also loosen the entire back area. Alternatively, you can choose the step position, in which you lay your legs at a 90° angle on a cube or at home on the sofa or chair.
You can also place a heat cushion under the back to relax the muscles. Exercise 3: Sit on a chair and lean forward completely with your entire upper body until your hands touch the floor. He will remain in this position for a while to achieve relief.
Exercise 4: Stretching exercise for the M. Iliopsoas: Lie on your back and pull one leg towards your body. Try to push the stretched leg completely through and fix it to the floor. Hold this position for 30 seconds.
To increase the stretching, lie on the side of the bed and let the stretched leg hang down into the overhang. The other leg remains tightened. This will exert increased tension on the M. Iliopsoas so that it can be stretched properly. More exercises can be found in the articles:
- Exercises for spinal canal stenosis in the lumbar spine
- Exercises against a hollow back
- Back school for spinal canal stenosis
