7 Exercises to Help Alleviate Lumbar and Cervical Spinal Stenosis

Do you feel pain from lumbar/cervical spinal stenosis? If you suffer from these conditions that show the narrowing of your spine’s spaces, you are not alone. Symptoms may include pain, numbness, and weakness in your neck, back, arms, or legs, or in your shoulder. 

In most cases, people easily solve this problem by performing physical exercises. There can be additional items, such as a Lumbar support brace. This discussion will focus on seven exercises that you may try to ease lumbar or cervical spinal stenosis discomfort.

Neck Retraction Exercise

Sit or stand with a straight spine. Then, slowly tuck your chin in and retract your head back. To do so, you will have to look as if you are making a double chin. Hold for a few seconds and release. Perform this move ten times. As a result, you will strengthen your neck muscles and improve posture, which will relieve the cervical spine.

Cat-Cow Stretch

Start on your knees & hands, with your wrists under your shoulders & knees under your hips. On the exhalation, round your back, bring your chin to your chest, and push your head and tailbone under, lifting the belly toward the spine. 

On the inhalation, arch your back, extend your chin, and try to gaze at the ceiling as you push your belly toward the floor. Perform ten repetitions to make your spine more flexible.

Pelvic Tilt

Lie on your back with your knees bent, keeping your legs hip-width apart. Then, tighten your waist and press the lower back into the mat. Hold for a few seconds. Perform ten reps. Your abdominal muscles will turn out to be stronger and more stable, which will benefit your lumbar spine.

Seated Leg Raises

Sit on a chair with your hands resting on your hips. Lift your left leg as high as you can hold your knee high for a few seconds, and then lower it. Repeat with the other leg. Perform ten repetitions on each leg. The exercise strengthens your leg muscles and improves blood circulation.

Trunk Rotation

Sit on the edge of a chair and place your feet on the ground. Fold your arms on your chest and twist your right shoulder toward your left side. Pull your twisted body to hold this position for a few seconds and perform the same action on the opposite side. Performing this exercise ten times on each side will stretch and strengthen the muscles along your spine.

Hamstring Stretch

Lie straight on the floor and pull your right leg up, holding your knee. Then, you will have to stick your left leg on the floor. Hold for 20-30 seconds and change your leg. Perform three reps on each leg. The exercise will keep your hamstrings flexible and reduce lower back tension.

Wall Angels

Stand against the wall with your feet 2-3 inches from the baseboard. Then, gradually move your arms upward and pull them down through the wall and into the position against the wall. 

Finally, repeat the same movement to the completion position. Perform ten reps. The workout strengthens your shoulder and upper back muscles to help you maintain perfect posture, keeping the natural curve in your spine.

Conclusion 

In conclusion, adding these exercises to your daily schedule can help reduce the pain related to lumbar and cervical spinal stenosis. Moreover, using supportive tools, such as a cervical collar for neck pain and a Lumbar support brace, may provide an additional decrease in discomfort and more spine stability. 

To purchase high-quality cervical collars and lumbar support braces, visit SNUG360, where you can find the best products to support your spine and improve your life. Control your spinal condition today to feel better tomorrow!