As the body ages, one area that’s typically affected is the spine. The vertebrae in the spine tend to wear out as we age, and this wearing can lead to a narrowing of the spaces through which spinal nerves run. Narrowing of these nerve spaces is called spinal stenosis. Elderly people in Havelock, North Carolina, who have spinal stenosis can use certain exercises to treat their symptoms. Here are two spinal stenosis exercises that elderly patients can try:
- Seated lumbar flexion
One area that’s commonly affected by spinal stenosis is the lower back or lumbar region. There are therapeutic exercises a physical therapist might recommend to stretch the lower back, and one spinal stenosis exercise that’s effective and easy for many elderly patients is seated lumbar flexion.
You’ll need to be seated in a stable chair before beginning this exercise. Once seated, sit up as straight as possible. You should then move your feet until they’re flat on the floor and about shoulder width apart. From this starting position, slowly bend forward at the waist until you feel tension in your lower back. Stop when you feel this tension and hold the stretch for 10 to 15 seconds. You should then return to the start position. Some people may want to rest for a few seconds before repeating the stretch again, and you should try to complete the stretch four to five times. This stretch can also be repeated throughout the day to help reduce lower back tension and pain.
- Pelvic tilt
Elderly patients who have spinal stenosis pain in their lower back when they first wake up can use the pelvic tilt. The exercise can be done while lying down on your bed, and it’s a gentle way to work on reducing lower back tension and pain in the morning.
Begin this exercise by lying down flat on your bed. To start with, your feet should be flat on the bed. This position should lead to bent knees, and there should also be a slight arch in your lower back. Your arms should be lying at your sides. Once you’re in this starting position, squeeze your abdominal muscles to tilt your pelvis forward and flatten your lower back. Hold this position for three to five seconds. After holding the stretch, return to the start position before repeating the steps a total of 10 times.
Visit Peak Performance in Havelock, NC, to get help with spinal stenosis
We’ve helped many elderly people treat the symptoms of their spinal stenosis, and our team can get your treatment started with a free screening at our Havelock clinic. After your screening, we’ll use the data we gathered to build you a personalized treatment plan. Our team can use many beneficial therapy techniques in your plan, and some of these methods may include:
- Therapeutic exercises
- Instrument assisted soft tissue mobilization (IASTM)
- Anodyne® therapy
- Manual therapy
Don’t wait to start getting our help with your spinal stenosis. Contact us today for more information or to schedule an initial appointment.
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