Those with weakness and pain in their arms, legs, and even in their upper chest may be unsure what’s causing it until their doctor tells them that they have a condition called cervical spinal stenosis.
The condition is challenging for many reasons, including the difficulty that comes from maintaining your physical fitness and trying to minimize further pain or back injuries. The best route to take is to choose exercises that offer the cardio and muscle-building you need that will not harm your condition any further.
What is Spinal Stenosis?
Spinal stenosis isn’t likely something you’ve had all of your life. It’s an interesting, hard-to-predict condition that sidelines many people who, afraid to worsen their pain or cause serious harm, simply stop being as physically active as they used to be. That doesn’t have to be that way.
First, understand your condition. Spinal stenosis occurs when the spaces located within the space begin to narrow. As that necessary gap shrinks, there’s more opportunity for the nerves in that area to become pinched or inflamed. Both lumbar stenosis, which impacts the lower back, and cervical stenosis, which typically impacts the neck, can be debilitating.
The condition develops over time, often due to age and the wearing down of the spinal column. Those with osteoarthritis are more likely to have symptoms as well. As you get older, then, how can you maintain your health without creating a weekend on the couch?
Spinal Stenosis Exercises to Avoid
Sometimes, it’s best to know what not to do. There are several specific exercises you should avoid because they can particularly make spinal stenosis symptoms worse. Also, note that living a sedentary lifestyle isn’t an option either, as that can actually lead to worsening lower back pain. Here’s what NOT to do:
- Running: The impact of each step as you run can jar your spine, creating inflammation in those nerves. This repetitive action is often just too much for the area and can lead to worsening compression.
- Jumping: By the same token, jumping isn’t ideal. You may find that giving up your basketball game isn’t ideal but necessary. Each time you jump, you’re compressing the spinal column, creating strain on the muscles here and also causing back or neck pain due to nerve damage.
- Extensive walks: Walking isn’t bad, but long walks will create more strain, especially on your lower back. This will likely worsen over time, especially if you’re walking consistently. You may notice, for example, that a day at a theme park is tough, but a short walk around your local park is just fine.
- Contact sports: Whether you love a good game of rugby, basketball, or football, that intense contact can jar your spine, worsening the pain you have. Any type of activity that causes significant twisting may do this.
- Back extensions: Another big problem occurs with back extensions, which is any instances in which you’re arching your back or constantly reaching for heights. This type of extension creates inflammation within those limited gaps.
- Some yoga poses: Any type of extreme flexion or extension of your spine isn’t recommended with this condition. If you’re doing backbends, that’s going to create more pain.
Ways to Prevent Spinal Stenosis from Getting Worse
There are ways to prevent spinal stenosis from worsening over time. The first, and perhaps the most important step, is to learn what your body will adjust to and what it will not. As you engage in exercises, take note of when you feel pain. If a certain bend or flex in yoga causes pain, avoid it.
Your ultimate goal is not to push yourself to the brink of pain, but to learn your limits. Since spinal stenosis can impact each one of the gaps between the vertebrae, it can create pain and weakness in different locations for each person. By learning what hurts you, you can avoid those particular problems.
If you need to take some time off from a sport to allow your condition to improve, don’t just jump back in. Instead, ease into the physical work again. That may include, for example, doing some light aerobics first and then a few sports-related drills and slowly progressing toward your gameplay.
Other steps that can help with preventing the worsening of spinal stenosis include:
- Maintaining good posture when standing, sitting, lifting, or walking.
- Maintain a healthy weight. Excessive weight, especially belly weight, can cause significant pressure on this condition
- Work closely with both a physical therapist and your doctor to monitor the condition over time. Don’t overlook the importance of ongoing care.
Common Treatments for Spinal Stenosis
Meeting with your doctor is step one. You need to know what is causing the pain and determine where this is in your spinal column. Then, your doctor may recommend one or more treatment options to address the concern.
For diagnosis, you may need X-rays, an MRI, or a CT scan to get a better idea of your spine’s structure. From that, your doctor will recommend treatment. Some examples of treatment that may help include:
- Physical therapy can work to both build strength and muscle in this area and help to improve stability. It can also help to improve balance and reduce painful symptoms over time.
- Medication like NSAIDs to help minimize inflammation and pain medications for the most severe conditions
- Heat and ice therapy may help after an intense workout where you’ve gone too far
- Steroid shots can help to reduce nerve root damage and provide you with improved overall function in serious conditions
- Alternative care options like dry needling and acupuncture
- Surgery for the most severe conditions that lead to chronic pain
Get in Contact with Rock Valley PT Today!
Physical therapy is one of the most important and effective strategies for relieving pain and preventing the worsening of spinal stenosis. Those with this condition may even see improved quality of life with treatment.
Let us help you. Rock Valley Physical Therapy can tailor a treatment method that gives you relief instead of worsening your pain. Contact us now for an appointment.