2. Stretch on a Regular Basis
Stretching is a great way to get the body better prepared to start exercising (which we’ll get into more later) and improve flexibility. It will help ease some of the pain and stiffness that comes with lumbar stenosis and increase range of motion. Stretching is something that should be done everyday, but is especially important after workouts and to help ease into a workout. You can also help relieve stress by focusing on breathing while stretching.
Dr. Axe provides some examples of stretches that can help relieve back or sciatic pain, like “sitting leg stretches, knee to chest stretches on the floor, back stretches done while laying on the stomach and lifting the chest or legs, quadricep stretches, which can be done by standing, bending one knee and pulling the foot behind you,” or “hip and hip flexor stretches done with your back on the floor by bending the legs, crossing one ankle over the other knee and possibly pulling on the back of the things to deepen the stretch.”
The biggest benefit of stretching is improving range of motion and mobility because this helps with lower back pain, which is one of the most common symptoms of spinal stenosis. In order to find out more about what stretches you should be doing, make an appointment with a physical therapist to first get an evaluation on your condition. Afterwards, they can provide some specific tips on what exercises would be most beneficial for you and the state of your condition.