Spinal Stenosis Pain Relief

HOW TO (QUICKLY) GET LUMBAR SPINAL STENOSIS PAIN RELIEF.⠀
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Here's 3 really simple and effective stretches to help tackle issues caused by spinal stenosis. They focus on increasing mobility in the lower back, and helping relieve pressure off a pinched sciatic nerve. ⠀
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As a recap, spinal stenosis is a main instigator of sciatica. It happens when the holes where the nerve roots leave the spine become closed off. This causes pinched nerves and shooting, traveling pains.⠀
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Be sure to check out our previous post that goes more into detail about the causes of spinal stenosis, it's really helpful. ⠀
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When treating sciatica from spinal stenosis, concentrating on flexion stretches (forward bending) is the way to go. Flexing the lower back helps to increase the size of those previous mentioned holes, and allows the nerve to travel through with less impingement. ⠀
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Tip: this is why it often feels better when leaning forward (such as using a walker or shopping cart) rather than standing up straight.⠀
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3 STRETCHES TO HELP SPINAL STENOSIS:⠀

Forward bend: sitting in a chair, with good posture, slowly start to lean forward until a stretch is felt in the lower back. Hold for 15 seconds, relax and repeat 3-5 times.⠀
Knee-to-chest: while lying on the back, bring one or both knees up towards the chest for a gentle stretch. Hold for 15 seconds, relax, repeat 3-5 times.⠀
Lumbar rotation: while lying on the back, bend the knees while keeping the feet flat. With the legs together, slowly bend to one side and hold for 2-3 seconds, then repeat on the other side. Do this 10 times on each side. Make sure to keep the hips and back flat, move with the legs only. ⠀
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