For many seeking relief, exercise seems like a natural solution. But experts warn that the wrong approach can exacerbate symptoms, potentially worsening the condition. According to specialists at Mokhuri Oriental Medicine Hospital in South Korea, the key to managing spinal stenosis lies not in strengthening muscles but in relaxing them.
The Pitfalls of Strength Training
A common misconception among spinal stenosis patients is that weak back muscles are the root cause of their pain, prompting many to turn to strength-building exercises. However, Dr. Ki-ok Kim, director of Mokhuri Oriental Medicine Hospital, cautions against this approach. “The muscles of spinal stenosis patients are already tense and rigid,” Dr. Kim said. “Overzealous strength training can further contract these muscles, intensifying pain.”
Exercises like squats, bridges, or heel raises, which place significant strain on the hips, legs, and lower back, can overburden an already compromised spine. For many patients, standing or extending the back worsens discomfort, making upright exercises not only painful but also difficult to sustain.
The Benefits of Supine Exercises
Mokhuri Oriental Medicine Hospital advocates for a gentler approach: exercises performed lying down. This method minimizes stress on the spine while promoting gradual recovery of function in the legs, pelvis, and hip joints.
“Lying-down exercises relax muscles while restoring function naturally,” Dr. Kim explained. “They’re safe, reduce pain, and help prevent symptom progression.” These movements also improve overall body balance, supporting muscle recovery and reducing the risk of recurrence.
Four Simple Movements to Start
Mokhuri Oriental Medicine Hospital recommends four straightforward exercises designed to target the pelvis, knees, hip joints, and ankles. These can be easily performed at home and, with regular repetition, may alleviate pain and enhance lower body function.
1. Pelvic Tilts: With knees bent, gently rock the pelvis side to side, mimicking the motion of a pendulum. Repeat at least five times daily.
2. Knee-to-Chest Stretch: Lift one leg, pulling the knee toward the chest, then extend it back down. Alternate legs, performing 10 to 20 repetitions per side.
3. Hip Joint Exercise: Slightly raise one leg and lower it slowly, ensuring minimal strain on the lower back.
4. Ankle Flexion: Pull the toes toward the body, then extend them outward. This simple motion promotes blood flow and muscle relaxation throughout the leg.
These exercises are designed to minimize strain on the lower back while reducing pain and restoring function. However, patients with severe symptoms or those experiencing increased pain during exercise should stop immediately and consult a medical professional.
A Tailored Approach to Relief
For spinal stenosis patients, the instinct to “tough it out” with aggressive workouts can backfire. By prioritizing muscle relaxation over strength training, Mokhuri’s approach offers a safer, more sustainable path to managing this debilitating condition. As Dr. Kim emphasizes, the goal is not just pain relief but long-term functional recovery—achieved one gentle movement at a time.
*Patients are advised to consult healthcare providers before starting any exercise regimen, especially if symptoms persist or worsen.
Lim Hye Jung, HEALTH IN NEWS TEAM
press@hinews.co.kr
