Working out with Spinal Stenosis

Nysportsred

I have spinal stenosis and for years it didn't bother me, but recent tightness and burning in my thighs, glutes, quads, and hamstrings made me go for an mri. They found four herniated discs and two bulging discs. I can workout as normal as they are going to do injections and said the activity won't make it any worse right now especially since the day after a workaround my back feels a lot better. I was also put on lyrica for fibromyalgia and the doctor said this has also helped many of her stenosis patients. My insurance only covers 3 physical therapy appointments so that is not going to be an option at the moment.

My question is for those that have stenosis or possibly have some information on it. I have googled this and really found no help at all.

Twice a week I do the elliptical for between 70-80 minutes and twice a week I do 60-70 minutes of zumba. The zumba doesn't really bother me. The elliptical, after a while, my back gets tight and that started the achy and fatigued feeling i the glutes and quads. The 70-80 minute elliptical turns into a 120 minute workout with me having to stop here and there. The most irritating is when I stop and then I go again and feel ok until 3-4 minutes later and I am stopping again.

Does anyone have any advice for maybe how they warm up or stretch their back before a workout to loosen the back and up or what I can do while working out when they do get like this to be able to get enough relief that I can get right back on and continue so it isn't taking up the extra time for rest during the exercise? I do stretch before and after workouts also.

During the elliptical it is more the glutes and quads that get achy and fatigued and thats the issue, but the doctor says that comes from the back itself.

Cherimoose

Nysportsred wrote: »

Twice a week I do the elliptical for between 70-80 minutes and twice a week I do 60-70 minutes of zumba. The zumba doesn't really bother me.

Only thing i can suggest is to do shorter elliptical sessions more frequently, like 20 minutes daily. During long sessions you might be relaxing your abs or swaying too much due to fatigue, which could worsen your symptoms. And many ellipticals aren't really anatomically correct, with their wide foot platforms and long, awkward movement. If possible, try a different elliptical. Or switch to an exercise bike.

lorrpb

Shorter sessions. Warm up with torso rotations, squats & lunges.