Exercises For Sciatica Caused Due To Spinal Stenosis

Spinal stenosis is the condition in which the spinal canal gets constricted. As a result, the spinal cord and the other nerve roots get compressed. Osteoarthritis is known to be the cause of stenosis. The most common symptom of this condition is the sciatic pain. This condition is usually typical to the lumbar area of the back but it may sometimes attack the neck too. This condition can only be managed and not cured. But, exercises are known to be of great help to manage this state and help the sufferer lead a comfortable life.

The impingement of the sciatic nerve that is felt down the leg can be overcome by some flexing exercises suggested by the doctors. The forward bending or flexing of the lower spine provides great relief from pain and the impingement that is felt down the leg as the forward bending widens the passages of this area to drain the pain. It is seen that the people suffering from stenosis feel relaxed when they bend forward.

When it comes to relieving yourself from back pain, the exercises that are helpful are of two types- stretching and strengthening exercises.

To start with stretching exercises, these exercises include the backward bending to stretch the muscles of the lower back. Once you band back, you have to hold the position for a minimum of 30 seconds to get maximum benefits. These exercises include the following:

* The back flexion: is quite simple. You have to lie on your back and bring the knees up to the chest unless you feel a stretch in the lower back. Hold this position for 30 seconds and take your knees back to the floor. Repeat this at least 6 times.
* This exercise needs you to face the ground on your knees and your hands and then sit on your heels. Now, take your chest down and outstretch your arms. Stay in this position for 30 seconds and repeat this exercise at least 4 times.

With stretching exercises, the strengthening of the lower back muscles is of equal relevance. Look into the following for that.

* Lie flat on the ground and tighten the lower back muscles and pull them to the ground, focus on the naval while doing so. Hold for 10 seconds and then repeat.
* Hook lying March is very good for serious sciatica patients. Lie on the ground with knees bent. Raise one leg for 3-4 inches from the ground and then the other. You must set a goal to march for at least 30 seconds.

These are a few exercises that can be of great help to sciatic patients. They are not a cure but would definitely help you do your routine activities with ease.

For more exercises like these, just one part of Muscle Balance Therapy - click here