In the clinic, we see many patients who have spinal stenosis. Nearly 80% of Americans at some point in their life will be treated for Low Back Pain, and spinal stenosis affects mostly the elderly. These exercises can be performed on a bed, or on the floor, without any exercise equipment. These exercises decompress and take pressure off the nerves which can help relieve pain moving down the legs.
1. Lie on your back with the knees bent. Tighten your abdominal muscles to help push your back flat into the table. Hold for 5 seconds.
2. Keep your back flat against the table. Alternate lifting your knees to your chest.
3. While keeping your back flat against the table, lift your legs. Then alternate extending each leg.
4. While seated, tighten your abdominals to push your lower back against the chair. Hold for 5 seconds.
5. Carefully sit on a physio-ball. Flatten your spine by tightening your abdominal muscles. Hold for 5 seconds.
6. Stand against a wall. Flatten your back against the wall and hold for 5 seconds.
7. While standing, flatten your back against the wall. Keep your back flat as you bend the knees and squat towards the floor.
If you have spinal stenosis or experience back pain with standing or walking, try these exercises at home. If you have an increase in pain, stop these exercises. If you have any questions or comments, feel free to send us a message or stop by for a free consultation
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