Wednesday, 19 Jun 2024

Cervical Spinal Canal Stenosis: Effective Exercises for Speedy Recovery

What is Cervical Spinal Canal Stenosis?

The narrowing of the spinal canal in the cervical spine (neck) causes cervical spinal canal stenosis. The narrowing of the spinal canal subsequently puts pressure on the spinal cord and nerve roots and affects their normal functioning, causing discomfort and mobility challenges for the patient. It frequently happens due to osteoarthritis progressing or wear and tear from daily activities. Herniated discs, congenital narrowing, trauma or injury, tumors or abnormal growths within the spine, metabolic disorders, and changes following surgery are some other causes.

Symptoms  

Some of its common symptoms are:

  • Neck pain or stiffness
  • Numbness or weakness in the arms or hands
  • Difficulty walking or maintaining balance
  • Reduced coordination
  • Radiating pain down the arms
  • Muscle weakness in severe cases
  • Tingling or “pins and needles” sensations
  • Difficulty with fine motor skills in the hands
  • Neck-related headaches or migraines
  • Pain that worsens with specific neck movements
  • A sensation of heaviness or weakness in the arms. 

The symptoms can vary from person to person according to the severity of the condition. While Cervical Spinal Canal Stenosis can cause too much discomfort and mobility issues, practicing a few exercises can help in faster recovery. 

Here is a list of a few exercises that can help you improve your posture, increase the strength and flexibility of your upper back and neck, and help manage the symptoms of cervical spinal canal stenosis

Exercises For Faster Recovery From Cervical Spinal Canal Stenosis

  • Neck Stretches and Range of Motion Exercises

It is a general exercise that the person should practice daily. It involves gently moving the head forward, backward, and side to side. Hold each position for around 15-30 seconds. This exercise helps enhance flexibility and relieve stiffness. 

  • Shoulder Shrug

While practicing this exercise, bring your shoulders to your ears and hold them there for a few seconds. Keep counting in your head and release your shoulders after some time. It will help you release tension in the neck and shoulders.

  • Scapular Retraction

In this exercise, the person must stand with their arms at their sides and squeeze the shoulder blades together towards the spine. This exercise will help you strengthen the upper back and neck muscles. 

  • Isometric Neck Exercises

Start this exercise by gently pressing your palm against your forehead, pushing your head forward, and holding for 10 seconds. Similarly, repeat the same against the sides and back of your head and resist. Repeat it five times before switching sides. It will help improve neck dysfunction and promote neck strength. 

  • Posture Exercises

Posture exercises maintain good posture throughout the day. You must sit or stand straight with your shoulders relaxed. Keep your back straight and maintain good posture with controlled movements. It will help you reduce stress on the neck and spine. 

Conclusion

In conclusion, cervical spinal canal stenosis can be challenging, but the right approach and guidance can lead to a faster recovery. Consult with the experts at renowned wellness centers, such as ANSSI Wellness, and overcome your cervical spinal canal stenosis with 100% non-surgical treatment. 

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