Exercises for Lower Spine Spinal Stenosis

Spinal stenosis is a chronic pain condition involving narrowing of areas of the spine. It can occur in all parts of the spine, though it is most prevalent in the lumbar area of the lower spine. Primary stenosis is present at birth; the much more common form, however, is acquired stenosis. This presents later in life and is due to degenerative spinal conditions that occur with aging. Fortunately, some simple daily exercises can help prevent the spinal damage that leads to lower spine stenosis.

Stretching

• Daily stretching of the lower back, even just for a few minutes a day, can go a long way toward keeping your spine healthy, flexible and free of stenosis.

  The "cat" stretch is a great example of a basic stretch that is very good for the spine. Start out on your hands and knees, either on a bed or on the floor. Raise your head and neck up toward the ceiling. As you do this, allow your stomach to drop toward the ground, arching your spine downward. Go as far as you feel comfortable. Then, reverse the stretch: slowly lower your head toward the ground, and raise your spine toward the ceiling. This should arch your back in the opposite direction.

  To maximize the utility of this stretch, add some synchronized breathing. As you're bending your spine downward, breathe in; when you arch it up to the ceiling, breathe out.

Exercise

• A combination of aerobic exercise and gentle weight training will also help keep your lower spine in good shape.

  Aerobic exercise is an intermediate workout that, when performed over a duration of time, increases your heart rate and your body's oxygen consumption. Depending on your level of physical fitness, different types of aerobic exercise may be appropriate for you. Even a 30-minute walk will go a long way in keeping your lower spine in shape, as well as contributing to your overall health. A long bike ride or jog a few times a week is an even better way to get your aerobic exercise done.

  Couple these exercises with some weight training for your arms, legs and abs. Developing these muscles will make them stronger and allow them to take some of the stress off your spine. Consult a personal trainer to figure out the right amount and combination of weights for your body type and physical needs.