Spinal Stenosis can cause pain, numbness, muscle weakness, and other issues. Here are some seated stretches and exercises that can help.
What is Spinal Stenosis? It’s basically when the space where the nerves come out of the spine start to narrow. This can put pressure on the spinal cord and the peripheral nerves that go out to the body. The pressure on the nerves can cause the pain and numbness mentioned earlier. These stretches and exercises might help for the low back area.
A seated pelvic tilt is a great exercise and a stretch. It does a great job of loosening up the area and warming up the muscles.
A seated rolldown and a seated trunk rotation help stretch the spine in different directions to help open up the spaces in the spine.
Finally, a seated hip flexor stretch and seated figure 4 stretch help relax the muscles in the hip and pelvic area that might be putting pressure on the spine. Getting these areas more flexible should help relieve the pain.
The lower back can be a hard area to stretch depending on what is causing the pain. My favorite exercise for this area is a pelvic tilt. It’s a great exercise as well as a stretch for the low back, hips, and pelvis.
For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine.
This back pain relief exercises routine can help strengthen, relieve pain, and loosen up the muscles around the back and the hip area. These back exercises are done in real time, so it’s easy to follow along with the routine.
Cracking your back can help relieve back pain. But make sure the cause of your back pain is diagnosed first because with some back issues you should never crack your back.
This 20-minute back pain relief stretching & exercise routine is done in real-time so it’s easy to follow along. Since back & hip muscles are often the same groups of muscles, it may also help relieve hip pain.
People who have back pain will often experience it when they first get up in the morning. These quick stretches should help relieve back pain before even getting out of bed!
Mid back pain can make it difficult to perform everyday activities. Here are some of my favorite mid back stretches and exercises to help relieve the pain.
The upper back can be a hard area to stretch. Tight rhomboid muscles and other muscles around the shoulder and neck can cause upper back pain. My favorite stretch for the upper back area is a seated rhomboid stretch.
Spinal Stenosis can cause pain, numbness, muscle weakness, and other issues. Here are some seated stretches and exercises that can help.
