by Matthew Henderson, Physical Therapist
First you need to understand our main objective: 1) Promoting flexibility and range-of-motion. 2) Building up your back strength through walking and core strengthening.
Short, frequent episodes of walking have been found to be one of the best treatments for maintaining function while managing lumbar stenosis. Walking promotes circulation, improves range of motion and promotes overall mobility levels. It is almost impossible to over-stress the importance of walking frequently and consistently when addressing stenosis. Tip: "Short and frequent" walks are the key to improving walking endurance safely. Conversely, long and infrequent walks will be much more painful and not nearly as effective.
Begin a targeted lumbar stenosis exercise program. The main focus will be promoting core strength and back/hip flexibility. Luckily you don't have to figure out which exercises to perform - our PT's have done it for you! Please see below.
Try to go through your exercises a few times a day. Try to do your exercises a few times a day. You can cycle down to 1-2 times a day as function improves.
WHAT TO EXPECT
These strategies should lead to noticeable improvement within a week. Stenosis is a form of age-related degenerative disease, as such, consistency with your exercise and walking programs will be key to long-term success.
BACK TO ACTION
Once the pain eases, slowly return to your normal activities. Let pain be your guide. If it hurts, back off!
NOT IMPROVING FAST ENOUGH
Check back in and we'll connect you with a licensed physical therapist in your area who is highly rated and accepts your insurance. If this is a lumbar stenosis issue, developing a relationship with a local musculoskeletal specialist will be extremely beneficial over the long term.
Here's the best news - you've got a back! Physiobot can only dream. #body4physiobot
-- Check with your doctor or local physical therapist prior to initiating a new exercise program --
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The hamstrings are located on the back of your knee(s). Tight hamstrings place excessive strain on the pelvis and lower back, increasing pressure and pain in the discs.
This muscle is buried deep in your buttocks and often "locks up" with low back pain. Stretching it can instantly reduce back and buttock pain relief.