What is spinal stenosis? Spinal canal stenosis is a complication in which the spinal canal is narrowed and pressure is placed on the spinal cord and the nerves passing through it. Pain, numbness or weakness in the back, legs or arms are its symptoms. Spinal stenosis is more common in people over 50 years old. In most cases, the cause is wear and tear caused by age-related changes in the spine. The growth of bone spurs and stiffening and thickening of ligaments are examples of these types of changes. Spinal canal stenosis can also be caused by arthritis or disc herniation. In mild cases of spinal stenosis, there will likely be no symptoms. In most cases, this condition leads to pain, numbness or weakness that will worsen over time. In severe cases of this disease, there is even a possibility of paralysis. Therefore, if you experience any of these symptoms, do not hesitate to see a doctor. Physiotherapy specialists often play an important role in the treatment and management of spinal stenosis. The purpose of exercise physiotherapy for spinal canal stenosis is to reduce the pressure on the nerve roots and reduce their irritation. With this, symptoms and function are improved and any underlying factors exacerbating symptoms can be addressed. The importance of sports physiotherapy for spinal canal stenosis There are 5 important reasons to stay active: Exercising increases the blood flow in the injured area and in this way more oxygen and nutrients reach that area and harmful metabolites are cleared from the injured area. By exercising, the muscles around the trunk will be strengthened and the pressure on the bones and back will be reduced. The severity and risk of spinal stenosis symptoms increases in the presence of muscle tension that causes twisting and stretching of the spine. This problem can be avoided with exercise. Excess weight aggravates leg and back pain. With exercise, you can keep your weight at a reasonable level. Staying active is also good for mental and emotional health. Activity increases blood flow and production of endorphins and improves a person's general mood, which in turn reduces pain and relieves physical symptoms. Special exercises for spinal stenosis Note that you must consult a doctor before starting physical therapy for spinal stenosis. Doing inappropriate sports can aggravate the pain and worsen the condition of the disease. Strenuous activities or activities that require prolonged standing increase the pain. The phrase "one can't reach a conclusion without pain" doesn't apply here. The purpose of special exercises for spinal stenosis is gradual and slow strengthening and flexibility. Trying to strengthen muscles while the bones are pressing on the nerves is almost impossible. The best spinal stenosis exercises either relieve tension through stretching or light activity or help strengthen the core. Read more: Treatment of lumbar or neck spinal stenosis in Shiraz ### Low impact sports Such individual exercises help increase the flexibility and strength of the muscles that support the spine, but some of the best spinal stenosis exercises work on strengthening and increasing the flexibility of the entire body. Low impact exercises are effective in reducing pain and increasing the length and strength of the spine. ماهیت حمایت کنندگی این نوع از ورزش‌های تنگی کانال نخاعی باعث می‌شود تمام افراد بتوانند از مزایای آنها استفاده کنند. The following are some of the best low impact sports: - swimming - Slow tai chi movements - Yoga - Short and frequent walking, because long walking aggravates the pain - Sailing - Cycling به یاد داشته باشید که صحبت با پزشک اولین قدم برای تصمیم گیری در مورد انتخاب مناسب‌ترین ورزش‌های تنگی کانال نخاعی برای شماست. ورزش کردن همراه با درد و به خود فشار آوردن می‌تواند جراحت را بدتر کند، بنابراین صبر داشته باشید و به واکنش بدنتان توجه کنید. ### Body strengthening exercises The first reaction after feeling pain is often to stretch the area. But in many cases, the cause of pain is muscle weakness, and stretching worsens the problem. A possible solution is to strengthen the trunk with yoga. کمردرد احتمالاً شایع‌ترین نمونه از این نوع درد و یکی از بهترین کاندیداها برای تسکین از طریق یوگا محسوب می‌شود. علت اکثر انواع کمردرد از جمله تنگی کانال نخاعی، ترکیبی از عواملی چون وضعیت بدنی نامناسب و سبک زندگی ساکن است. با گنجاندن ورزش‌های خاص تقویتی و کششی در روتین روزانه خود می‌توانید درد را به خوبی کاهش دهید. By stretching and strengthening the trunk, the balance is improved and the pain in the discomfort area is reduced. Also, the process of repairing damaged muscles will be accelerated. ماهیچه‌های تنه، شامل ماهیچه‌های شکمی و کمری است اما این ماهیچه ها فقط ماهیچه‌های سطحی سیکس پک نیستند. ماهیچه‌های داخل بدن نیز جز ماهیچه‌های تنه محسوب می‌شوند که در صورت قوی بودن از ستون فقرات حمایت کرده و قسمت میانی بدن را درست در جای خود نگه می‌دارند. از آنجا که محل قرارگیری بسیاری از این ماهیچه‌ها در عمق بدن است، ورزش‌های مرسومی مانند کرانچ که فقط بر لایه‌های بیرونی ماهیچه‌های معده کار می‌کنند، برای میان تنه کارایی ندارند. In the following, we introduce some useful treatments for this purpose. Read more: back physiotherapy in Shiraz Exercise physiotherapy treatments for spinal stenosis Physiotherapy is a common treatment for spinal stenosis. یک فیزیوتراپیست می‌تواند با کشش ماهیچه‌های اطراف ستون فقرات و تقویت ماهیچه‌های حمایت کننده از آن، درد را کاهش و تحرک را افزایش دهد. برای کاهش درد و بهبود تحرک افراد مبتلا به تنگی کانال نخاعی، ورزش‌های مختلفی وجود دارد. The following are examples of exercises recommended by the physiotherapist: ### hamstring stretching ماهیچه‌های همسترینگ در پشت ران واقع شده‌اند و در افراد مبتلا به تنگی کانال نخاعی معمولا سفت می‌شوند. Stretching these muscles can help reduce pain and improve mobility. For example, do this hamstring stretch: - Lie on your back so that both your legs are straight. Wrap a towel around your right leg and hold both ends of the towel in your hands. - پای چپ تان را صاف نگه دارید و پای راست تان را تا آنجا که می‌توانید بالا بیاورید. - Stay in this position for 30 seconds and then repeat the same for the other leg. ### Raising the leg عضلات ساق پا در پشت ساق پا قرار دارند و در صورت ابتلا به تنگی کانال نخاعی بسیار سفت می‌شوند. To stretch the calf muscles, proceed as follows: - ابتدا بایستید و پاهایتان را به اندازه عرض لگن از هم باز کنید و برای حفظ تعادل صندلی یا لبه چیزی را با دست نگه دارید. - Rise up on your toes and then slowly lower back down. - Repeat this movement 10 times in one set and do two or three sets every day. ### Stretching the quadriceps muscles The quadriceps muscles are located on the front of the thigh and they also become tight in people with spinal stenosis. Stretching these muscles helps reduce pain and improve mobility. For example, do this quadriceps stretch: - Stand straight and hold a chair or the edge of a place to maintain balance. - Slowly bend one knee and raise your heel towards your hip. - Grab your ankle with your other hand and slowly pull it towards your body. - You should feel a stretch in the front of your thigh. Hold the stretch for 30 seconds and then repeat on the other side. ### Heeling Heel thrust stretch stretches the calf muscles and helps increase ankle range of motion. It is useful to do this exercise before trying the leg raise stretch. To do it: - First, lie on your back and place your legs straight and your hands on both sides of your body. - While keeping one leg on the ground, slowly move the other leg straight in front of you. - Use the heel to stop the movement until the leg is straight. You should feel a stretch in your calf muscles. Hold the stretch for 30 seconds and then repeat for the other leg. These are physical therapy methods to help people with spinal stenosis. These methods help to stretch the muscles and increase the range of motion in the injured area. If you don't know how to do these exercises or need more guidance, ask a physical therapist for help. These exercises are just a few options of useful exercises for this condition. The best way to find the most effective exercises for each individual is to consult with a physical therapist. If you are looking for a way to relieve pain from spinal stenosis, physical therapy can be a good option. ### Conclusion It can be concluded that physiotherapy can be an excellent treatment method to relieve the pain caused by spinal canal stenosis. If you're looking for a way to reduce pain and improve mobility, these exercises are probably just what you need. To ensure the safety of these exercises for you, be sure to consult your doctor or physical therapist before starting a new exercise program. Therefore, you should know that there is no solution that is useful for all sufferers of this condition. Therefore, sports should be chosen according to the needs and preferences of each person. If you don't know where to start, get help from a physical therapist.