Staying Active With Spinal Stenosis

Spinal stenosis is a common musculoskeletal condition that affects between 250,000 and 500,000 adults living in the US. It typically occurs due to age-related wear and tear, causing the spinal canal to narrow and place excess pressure on your spinal cord and the surrounding nerves. 

Not everyone with spinal stenosis experiences symptoms, but those who do often report leg and back pain, tingling, or numbness. These symptoms can affect your mobility, but it’s important to stay active when possible.

At Palm Beach Pain Institute in Delray Beach, Florida, board-certified pain management physician Marcie Merson, MD, specializes in treating spinal stenosis. 

This article explains how physical activity can help ease spinal stenosis-related pain and highlights safe, low-impact exercises you can try. 

How physical activity helps manage spinal stenosis

Some people with spinal stenosis avoid exercise and other physical activity because of the back and leg pain it causes. However, staying sedentary often worsens these symptoms by increasing the risk of joint stiffness and muscle weakness.

Targeted exercises, on the other hand, such as stretches and weight training, may support flexibility, strength, and balance. Together, these factors can make it easier to manage pain and improve your quality of life. 

Low-impact activities suitable for spinal stenosis

Exercise offers an effective way to ease spinal stenosis-related symptoms, but it’s important to not rush the process and listen to your body. Here are a few low-impact activities to start with:

1. Take a walk

Walking is one of the most effective ways to increase your activity levels. Even though it’s low impact, it can raise your heart rate, burn fat, and build muscle. 

If you have spinal stenosis, make sure to walk on flat, even surfaces. This tactic lowers the risk of tripping or falling and may reduce strain on your muscles, vertebrae, and spinal discs.  

2. Stationary cycling

People with spinal stenosis often stop cycling because riding on gravel or pavement can exacerbate pain and stiffness. 

Riding a stationary bike offers a similar workout without any of the added impact. It also encourages you to lean slightly forward, widening your spinal canal and easing pressure on your spinal cord and surrounding nerves. 

3. Swimming or water aerobics

Pool-based activities such as swimming and water aerobics are other great ways to stay active with spinal stenosis. The water’s buoyancy reduces the pressure that gravity places on your spine and surrounding nerves and tissues. The water also provides gentle resistance, so you can build muscle and improve your balance.

4. Yoga

Yoga is an ancient Indian technique, practiced for thousands of years. It uses targeted stretches and controlled movements to build strength and increase flexibility. 

For people with spinal stenosis, these techniques can help gently decompress the spine and stretch tight or stiff muscles. They can also make it easier to maintain good posture, reducing the risk of further wear and tear.

When to seek professional medical advice

Many people with spinal stenosis find that light activities, such as walking, swimming, and stationary cycling, make their symptoms easier to manage. However, in some cases, pain, tingling, and numbness persist. 

If your symptoms worsen despite incorporating exercise into your routine, don’t wait to seek professional help. After a review of your health history, a discussion of your symptoms, and a physical exam and diagnostic imaging, we can make personalized treatment recommendations. 

We can help you stay active with spinal stenosis

Spinal stenosis can make even simple movements challenging, but you don’t have to suffer. Contact us today if you’re ready to find relief. Schedule an appointment by calling our office at 561-499-7020 or booking online.