10 Spinal Stenosis Exercises You Can Do Anywhere

Spinal stenosis happens when the area around your spinal cord is narrowed, which leads to increased pressure on the nerve roots. Osteoarthritis is the main cause of this condition. When the cartilage wears over time, bones can rub against other bones and cause bone spurs intruding into your spinal cord. Some other possible triggers include abnormal growths, thickened ligaments, and herniated disks. The risk tends to be higher when you get aged, especially after 60 years old. Below are 10 simple exercises that you would do anywhere to improve symptoms of spinal stenosis.

1Lying Lumbar Flexion

Lumbar flexion is one of the most effective exercises to improve your symptoms of spinal stenosis. While there are many categories, it is better to start with a lying form. To begin with, you need to lie on the back with both knees bent. Bring up both knees gradually to stay parallel to the chest, then use both hands to grab on them. Stay in this position for at least two seconds before releasing the knees and turning back to the initial position. Repeat the exercise 10 times. [1]

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