Yoga with Stenosis
/Yoga is a practice that offers a wide range of benefits for people of all ages and abilities. However, if you have stenosis, a condition that causes narrowing of the spinal canal, you may find that some yoga poses are uncomfortable or even painful.
The good news is that with a few modifications, you can still enjoy the many benefits of yoga, even if you have stenosis. Here I’ll discuss what stenosis is and how to modify yoga poses to make them safe and effective for you.
What is Stenosis?
Stenosis is a narrowing of the spinal canal, the space in your spine that contains your spinal cord and nerves. There are three places in the vertebral canal that can be affected by stenosis:
(1) Central canal: The central canal houses the spinal cord and can be narrowed in the front or back, leading to compression in the neural elements, which can reduce blood supply to these areas.
(2) Neural foramen: The neural foramen are the openings through which nerves exit the spinal cord and they can be compressed as a result of disc herniation or slippages of vertebrae.
(3) Lateral recess: This form is only seen in the lumbar spine and is the narrowing of space on the sides of the spinal canal. (Raja et al.)
Spinal stenosis is common with aging but often the degenerative process can be controlled by changes in lifestyle.
Symptoms of Stenosis
The symptoms of stenosis can vary depending on the location, type, and severity of the narrowing. Common symptoms include the following:
Pain or numbness in the back, neck, legs, arms, or feet
Weakness in the legs, arms, or back
Difficulty walking, standing, or extending the back
Yoga for Stenosis
If you have stenosis, it’s important to talk to your doctor before starting any new exercise program, including yoga. Once you’ve gotten the go-ahead from your doctor, you can start practicing yoga, but there are some notes and modifications to keep in mind.
Here are some general tips for practicing yoga with stenosis:
Always keep in mind that there is a narrowing in your spinal canal and certain movements and lengthening of the spine can increase that narrowing and the compression on the nerves and spinal cord. So, if you feel numbness or pain, reduce the intensity of the pose or movement to limit that compression.
Poses that lengthen or increase tension on your spine can be the biggest challenge for those with stenosis. These include deep twists and forward folds. Limit these poses or reduce their intensity to a level that is appropriate for your condition.
Focus on poses that strengthen the muscles along your spine and core. The stronger these muscles are, the more your spinal column will be supported.
Use props, such as blocks, bolsters, and straps, to help you maintain proper alignment and intensity in poses.
Listen to your body—don’t push yourself into pain. This is usually one of the hardest points to practice for students. The desire to “feel better” can make people feel worse, because they are in pain during poses and can increase inflammation around and compression on their nerves.
Poses to Try
Here are some specific yoga poses that can be helpful for people with stenosis:
Mountain Pose (Tadasana): For those suffering with stenosis or back pain, this pose is surprisingly challenging. Mountain Pose involves activation of the core and postural muscles and gently elongates the spine, which in some cases can be painful. However, this is a very functional pose, because it consists of “just standing.” In order to make day-to-day movements more comfortable, you should practice this pose. Learn how to do it in my post on Mountain Pose. If you are experiencing pain in this pose you can place your hands on the back of a chair or a wall to limit the intensity.
Tabletop Pose: This pose helps you increase strength in your back and core muscles in addition to strengthening the supporting structures of your back—the arms, legs, and hips. Your back should be in a relatively neutral position with your natural cervical, thoracic, and lumbar curves maintained, which will help reduce the amount of lengthening in the spine that might cause compression or pain. This means that you can strengthen your core and back muscles without increasing compression along your spine. You can learn how to do this pose in my post on why doing Tabletop Pose is important.
Cat-Cow Pose (Marjaryasana-Bitilasana): This pose is an extension of Tabletop Pose and a great way to gently stretch and mobilize your spine. However, avoid arching or extending your back too much in either position. This pose should be about exploring your ranges of motion in different parts of your spine and determining if one action (flexion or extension) causes more pain or compression in your back. So, take it slow, and listen to the information that your body is providing you. You can learn how to do it in my post on yoga for back pain.
Conclusion
Yoga can be a safe and effective way to improve your flexibility, strength, and balance, even if you have stenosis. With a few modifications and mindfulness, you can still enjoy the many benefits of yoga.
Additional Tips
Be patient and don’t expect to be able to do the same poses as people who don’t have stenosis.
Use your breath to gently stretch your back. Each inhale is an opportunity for creating a little more space along your spine and between your ribs.
Listen to your body and its individual needs.
Engage with a yoga teacher who is experienced in working with people with stenosis and have a doctor who helps you troubleshoot your pain and find the appropriate levels of exercise for you.
By following these tips, you can safely and effectively practice yoga and improve your overall health and well-being.
Please note that this is just a general guide. It’s important to talk to your doctor or a qualified yoga therapist before starting any new exercise program.