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.
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.
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.
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.
Percussive Massage Therapy using a massage gun (aka percussion massager) for back pain relief uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.
In this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She'll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis.
My favorite exercise for upper back pain relief is a seated row. It’s a great exercise for your upper back, shoulders, and neck area. This upper back exercise is performed in real-time, so it's easy to follow along if you want.
Spinal Stenosis can cause pain, numbness, muscle weakness, and other issues. Here are some seated stretches and exercises that can help.
