What is the best exercise for lumbar stenosis

Lumbar spinal stenosis is a common lumbar disease in daily life. After the onset of the disease, patients often suffer from back pain, which can cause radiating pain in the lower limbs, causing great trouble to life and work. Patients should not panic too much. At this time, timely treatment should be carried out. An optimistic and cheerful attitude should be adopted to face it. Pay attention to exercise, which is one of the best treatments for lumbar spinal stenosis. For example, regular kicking exercises, boat-type exercises and reverse walking are all good rehabilitation methods. In addition, you should pay attention to diet adjustment and maintain adequate rest, which will help the treatment.

1. Kicking exercise:

Suitable for those who have just recovered from an illness, those working in an office or during breaks. Put your hands on your hips or support yourself with one hand, and rhythmically kick forward and stretch backward with both lower limbs alternately as hard as you can. Repeat 30 to 50 times in a row.

2. Boat Movement:

Before getting up in the morning or before going to bed at night, lie prone on the bed, cross your hands on your waist, rhythmically lift and lower your lower limbs backward and down while keeping your chest and head up, and repeat 30 to 50 times. It can effectively increase the strength of the lumbar extensor muscles and enhance the protection of the lumbar spine.

3. Go backwards:

Also known as walking backwards, it means walking backwards continuously. This method can strengthen the back muscles, enhance the stability and flexibility of the lumbar spine, and correct the straightening or narrowing of the physiological curvature of the lumbar spine. When walking backwards, the waist muscles contract and relax rhythmically, which can improve the blood circulation in the waist, help improve the metabolism of waist tissue, and play a good therapeutic role to a certain extent. Walking backwards is simple and easy to master, especially suitable for middle-aged and elderly people. The amount of exercise can be flexibly controlled according to each person's age and physical condition. Generally, you should take a rest after each exercise. While walking, you can use your palms to massage your waist or swing your arms. When exercising, you should choose a flat, safe surface, and try your best to straighten your chest and lift your thighs as far back as possible.

4. Take a walk:

Long-term brisk, rhythmic walking can enhance blood circulation and expand blood vessel capacity. Walking can also exercise the muscles of the waist, hips and lower limbs, enhance the coordination of limb and trunk movements, and maintain the physiological curvature of the lumbar spine. Patients with lumbar disc herniation with different physical conditions should choose different walking methods. Generally speaking, it is best for patients with lumbar disc herniation to adopt slow (60-70 steps per minute) or medium-speed (80-90 steps per minute) arm-swinging walking (that is, swinging both arms back and forth vigorously while walking), for 30 minutes to 1 hour each time.

Generally, when you first start, you can choose any distance from 500 meters, 1,000 meters, or 1,500 meters, depending on what you feel good about. It is best to take a walk outdoors in a place with fresh air. When walking, avoid being in a hurry. Your steps should be relaxed, calm and slow, like you are strolling leisurely in the garden. This way, the qi and blood in your body can be regulated to be peaceful and unobstructed. In addition, when taking a walk, you must proceed step by step and do it within your ability, so that you can work yourself to the fullest without feeling tired. Otherwise, you will overwork yourself, consume your energy and hurt your body, and you will not achieve the purpose of taking a walk.