Yoga for Spinal Stenosis – The Most Effective Yoga Poses

Are you irritated by the consistent back pain and numbness? Do you want to get rid of back pain without ingesting tons of medicines and any surgery?

Don’t worry! Here are a few yoga poses for spinal stenosis that will help improve spinal stenosis.

As we all know, Yoga is gaining much popularity in improving the mental and physical health of a person. And surprisingly, even people with severe back pain are now opting for yoga.

Among many benefits of Yoga, one significance of yoga therapy is that it keeps us activated and helps us get rid of the backache.

Let’s highlight some useful yoga tips for spinal stenosis.

Yoga For Spinal Stenosis

Before we proceed, know that your body during spinal stenosis is different from normal. So, be careful while you do these yoga poses and avoid excessive extension of the spine.

Remember that flexion improves symptoms of stenosis, whereas extension aggravates them.

What is spinal stenosis?

It is the narrowing of the spinal canal due to certain pathology leading to compressed nerves. Now the major symptom of spinal stenosis is mild to severe back pain.

But luckily, we have come across a yoga therapy for spinal stenosis that minimizes these symptoms. However, if you are not a yoga person, you can also opt for these exercises to relieve back pain.

Note: Consult with your doctor first and proceed only if your doctor allows. Plus, do not rush through the yoga poses. Remember, the slower you go, the farther you get!

Following are the five main yoga poses for spinal stenosis. But make sure you have a senior physician along with you to help you perform yoga the right way.

Mountain pose

According to experts, the mountain pose is the best way to begin your Yoga. Plus, it helps relieve the spinal compression in a lumbar spinal stenosis. Here is how to do it:

• Stand up with straight legs and the soles touching the floor.
• Move your heels slightly apart.
• Look straight and relax your shoulders.
• Move your hands above the head.
• Straighten the elbows and join the two hands together.
• Lift yourself slightly upwards and stand on the toes.
• Breath in and hold this position for 30 seconds to 1 minute.
• Exhale and get back to the original standing position.

Note: Make sure you feel the stretch in your thighs and don’t forget to slightly lift the knee caps. Your back should be straight with the torso slightly pushing outwards. And the chin should be parallel to the floor with the direction of the crown of the head towards the ceiling.

Downward dog

This yoga pose is slightly difficult to manage for patients with back pain. And the reason is that this pose requires you to stretch the spine in an extended position.

And as we already said, extending the spine is not a good idea for patients with spinal stenosis. So, we suggest you confirm with your doctor first before opting for this pose.

• First, extend your elbows and place your palms on the mat beyond the head in a forwarding direction.
• Place your kees just below the hip.
• Now, straighten your back keeping it parallel to the floor.
• Inhale and lift your hips upwards in a way that your legs and thighs align well forming an angle with the spine.
• Or in simple words, make an inverted V with the lower limbs and the back.
• Hold for a few breaths.
• Exhale and come back to the starting position.
• Repeat 3 to 4 times.

Note: For spinal stenosis patients, it’s alright if your back doesn’t make a perfect V. Don’t try to push too hard. And know that it’s fine even if your back is not exactly at an angle with the ground.

Cat-cow variation

This is a very famous pose and almost all of us are aware of it. The cat to cow pose enhances spinal flexibility helping in the movement of the pelvis.

• Again with palms and knees, stand on the ground.
• Inhale and straighten the spine in a ‘neutral position’ looking forwards for cat pose.
• Stay in this position for a few breaths.
• Exhale and bend/flex your spine making a curve, looking towards the thighs for cow pose.
• Repeat the pose for a few rounds.

Plank pose

Plank is very well-known for strengthening the core muscles and preventing weakness of the spine. This pose boosts your stamina and helps you to maintain a balance.

• To start with the plank pose, straighten your arms, placing the palms on the ground.
• Shoulder blades will get prominent.
• Now with all your strength, try keeping a balance on bent toes and both palms.
• Keep your back parallel to the ground.
• Hold for a few breaths.
• Next, bend one knee and align it with the hip.
• Switch the legs after observing the plank position again.

Child pose

As the name suggests, you have to become a child to hold the child pose. This pose encourages partial flexion of the spine and helps relieve back pain.

• Start with palm and knee position.
• Extend your arms above the head.
• Now flex your cervical spine and bring your forehead towards the ground in a way that it touches the floor mat.
• Bend the knees and place both of them wide apart.
• Hold your breath and stay in this position for a few seconds.

Note: Discontinue yoga if any of these poses start hurting your back rather than improving the pain.

Related: Spinal Stenosis Exercises to Avoid Along with Other Activities

FAQs

Conclusion

In conclusion, Yoga is indeed the best way to treat the symptoms of spinal stenosis. But you have to be patient and wait for the results.

This is because Yoga does not produce effective results within a day. You have to give your best in all the poses. Plus, remember not to overdo it, as that can negatively affect your back pain as well.

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