Yoga Poses for Spinal Stenosis

As we age, many of us will experience a narrowing of one or more areas in our spines. This condition is called spinal stenosis. One cause of spinal stenosis is osteoarthritis which affects the cartilage that protects the ends of the bones in our joints. As we age the cartilage wears down. If the cartilage completely deteriorates the body produces bone spurs. These bone spurs in turn narrow the spinal canal. This narrowing of the spinal canal can put pressure on the spinal cord nerves causing pain, cramping and even numbness.

I know several people who have been diagnosed with spinal stenosis. After a series of x-rays to determine the cause of my back pain a few years ago, I was told that I have narrowing in my spine. The doctor informed me, happily, that it wasn't spinal stenosis yet. So what can we do to prevent or treat spinal stenosis? Regular exercise is recommended for both treatment and prevention. The best exercises are walking, biking, weight training and yoga. A combination of these exercises will help you to maintain strength and flexibility in the spine. I cannot stress enough, however, the benefits of yoga.

Whether or not you suffer pain due to spinal stenosis, it is important that you maintain correct posture. To do this you must have a strong core, which is the area between your rib cage and your knees. A strong core will enable you to keep pressure off of your spinal cord. The very first and most important lesson of yoga is proper breathing. Proper breathing rids the lungs of toxins, calms the body and mind and aids in strengthening the core muscles of the body. The breath helps to get you deeper into a stretch or pose without straining the muscles to do so.

At times, people with spinal stenosis will experience acute pain. As with any exercise it is important to wait until the pain recedes before practicing yoga. If a particular pose or stretch causes pain, stop doing the pose or ease up a little. Approach back bends or any poses that tend to arch the back carefully as these stretches tend to close off the spinal canal. Keep the back in the position it is in naturally when you are upright. Forward bends or flexing the back open the spinal canal and are therefore good for helping to reduce symptoms. Practice poses that emphasize good posture such as the Mountain pose. Downward Dog and Happy Baby are just two more of the many poses that are good for reducing symptoms. There are a variety of poses that you can find online but I highly recommend finding a certified instructor to help you with the poses. An experienced teacher will make sure you are doing the poses and stretches correctly.

According to an article on the website http://www.oneyogagroup.com/yoga_therapy_for_spinal_stenosis.htm "Yoga's ability to correct posture, improve vertebral alignment and increase range of motion makes it excellent therapy to reduce the symptoms of spinal stenosis and curb its further progression." As one who has suffered from back pain I can attest to the benefits of yoga. One acquaintance who suffers from spinal stenosis told me recently that his chiropractor told him that his visits to the chiropractor would become fewer the more he practiced yoga.

Sources: http://www.oneyogagroup.com/yoga_therapy_for_spinal_stenosis.htm

http://www.abc-of-yoga.com/yoga-and-health/yoga-for-back.asp

http://www.mayoclinic.com/health/spinal-stenosis/DS00515