Found 400 results
Found 400 results
This is the first time I've been on UG for several years and I saw your post and couldn't help but sign in and respond.
I work in exercise rehabilitation and will give you the best advice I can without being able to give you a proper physical exam. From what you've described it sounds like you might either be a candidate for nerve ablation or a spinal laminectomy (which will widen the spinal canal if the narrowed pathway is the root cause of the problem).
1) You have the right mindset with wanting to exercise - if you don't use it, you lose it. Even if surgery becomes the most viable option to relieve whatever pain you are in, doing exercise to strengthen the musculature around the joints will lead to better post-surgical outcomes. Surgical interventions NEED to be coupled with physical rehabilitation to have any chance of success.
2) Even though the scan you have received is full of medical jargon it is important to remember it is simply a guide used to help a clinician make an informed decision about how to best deliver treatment. You are more than a scan, and trust your own judgement with what you are experiencing. Your own pain levels are the best way to monitor your situation. Dessication, bone spurs, bulging discs etc are actually completely normal and occur in everyone - they become a problem if a particular nerve becomes hypersensitive or irritable as a result.
3) I have no idea how much you weigh, but if you are overweight then losing excess body mass is one of the absolute best ways to improve your health, it will reduce the amount of force that your joints are experiencing and will help with improving mobility. The easiest way to do this is monitoring your food and drink intake and increasing your physical activity throughout the entirety of the day. Do this properly by tracking it using a step counter/MyFitnessPal. Resistance exercises to strengthen the muscle around the joint and increase joint stability are also necessary.
4) You will not hurt yourself with exercise if it is graded properly - the only way you will hurt yourself is if you expose yourself to a load way greater than your capacity to handle at the current time OR if you perform the exercise without proper technique (this is most commonly manifested in having a bent spine, which will put excess pressure on one localised spot in your spine rather than distributing load evenly).
5) Ask your physiotherapist for appropriate exercises to do at home.
I am reluctant to give specific exercises without seeing you or knowing what potential aggravators and movement deficits you might have but bodyweight yoga and pilates style exercises should be an appropriate place to start.
Cat cow, child's pose, cobra, bow and arrow stretch, simple neck rotations.
Glute bridges, supine toe taps, bird dog, theraband row.
There should be plenty of online guides to appropriate coach these. Do them in front of a mirror. NEVER exercise into pain, trust your body. Go slowly and control each movement. Good luck