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ow to relieve spinal stenosis pain with simple postures? Secrets your doctor won’t tell you
Spinal stenosis is a condition in which the space around the spinal cord or nerve roots becomes abnormally narrow, which can cause compression and lead to uncomfortable symptoms such as pain, numbness, or weakness in the limbs. The incidence of this condition increases with age, especially in the over-50 group, affecting up to 8%. Typically, symptoms of spinal stenosis are gradual, with patients feeling relief when they bend forward.
Common causes of spinal stenosisFirst, it is very important to understand the sources and symptoms of spinal stenosis, which helps us choose the correct relief postures and exercises.
Spinal stenosis can be caused by a variety of factors, including degenerative arthritis, herniated disks, vertebral fractures, and structural deformities. These factors gradually reduce the size of the spinal cavity, leading to compression of nerve roots or spinal cord. When severe symptoms occur, they may be accompanied by problems such as decreased bladder control and bowel control.
Common symptoms
Symptoms of spinal stenosis often include:
- Lower back or neck pain
- Numbness in the arms and legs
- Weakness when walking or standing
- Discomfort after mild exercise, relieved by sitting down
Relief Postures and Exercises
By changing body posture, patients can relieve pain to a certain extent. Here are a few simple but effective postures and exercises:
1. Hunchback postureThis is a common and effective relief posture. Sit on a chair with your hands placed naturally on your legs, bend forward slightly, and relax your shoulders to reduce pressure on your spine.
2. Knees to chest
Lie on a flat surface, bend your knees and wrap your arms around them, pulling them toward your chest. This will help release tension in your lower back.
3. Stretching exercisesUnder the guidance of a doctor or physical therapist, perform exercises that help stretch the spine, such as cat stretch, fish stretch, etc., which can help maintain spinal flexibility.
Using a combination of these different poses and exercises can help reduce pain associated with spinal stenosis and improve circulation and flexibility.
Precautions in daily life
In addition to proper exercise, posture and movement in daily life are also very important. Maintaining a good sitting posture, avoiding maintaining one posture for a long time, and frequently performing simple stretching and activities can reduce the pain caused by spinal stenosis.
ConclusionWhile spinal stenosis is difficult to avoid, some simple postures and exercises can effectively relieve pain and discomfort. Have you tried these methods to improve your condition?
