The bony blockage in the back
In our spinal column, the Spinal canal (Cervical canal), which protects the sensitive spinal cord and the exiting nerves. Over the years (usually starting at the age of 60), due to wear and tear, arthritis in the small vertebrae or thickened ligaments, this canal can become increasingly narrower.
When you stand or walk upright, the lumbar spine undergoes a slight extension (hollow vertebra). This further narrows the canal anatomically – the nerves are pinched. However, if you bend forward, the spinal canal widens like a harmonica. The nerves have again room to move, and the pain subsides.
Typical signs of spinal canal stenosis
- Heavy, tired or tingling legs after a certain distance traveled
- Improvement as soon as you sit down, bend forward, or lean back
- Going uphill or cycling is often easier than going downhill or standing for long periods of time.
- Back pain that can radiate to the buttocks and legs
This is how physiotherapy helps: creating space and optimizing the static
We cannot magically remove the bony narrowing itself, but we can change the pelvic anatomy and the trunk musculature so that your nervous system can recover. We focus on targeted Spinal canal stenosis exercises, The flexor muscles (bending muscles) are important for moving forward. At the same time, it is important to consider the surrounding joints: Often the hip muscles are shortened, which pulls the pelvis forward and forces you into a squat position. By strengthening the deep abdominal muscles and mobilizing the hip, we can realign your pelvis for a more upright, less painful walk.
Another focus is endurance training in a relaxed position, for example on the exercise bike. This way you stay active without stressing your nerves. With targeted Balance training You also gain extra security when walking.
Practical tips for everyday life to increase your walking distance
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The package (relief position): Lie on your back and gently pull both knees to your chest with your hands. Make yourself small like a small package. Hold this position for 30–60 seconds. This widens the spinal canal and relieves the nerves.
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Pelvic tilts while standing: If your legs become heavy when you walk, stop. Tighten your abdominal and gluteal muscles and tilt your pelvis so that the lower back becomes completely flat (loosening the sacrum). Breathe deeply before continuing.
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Plan for breaks: When you go for walks, consciously set aside seats instead of walking for as long as the discomfort gets severe. This way, you can gradually increase your walking distance.
When you should have a quick medical check-up
Seek immediate medical attention if new paralysis or increasing weakness in the legs occurs, if numbness in the genital or groin area develops, or if you notice problems urinating or defecating. These signs require immediate evaluation.
Staying mobile in old age – in Zürich Wipkingen
Do not let your range of motion become smaller and smaller. The team of Physiotherapy Waidfuss we will create a customized training program with you to help you increase your walking distance again. You can also read more about this under Back pain in old age and Physiotherapy for senior women and men.
The practice at Hönggerstrasse 118 can be reached directly from the front door by tram 50 (stop Waidfussweg); two parking spaces are available in front of the entrance. Call us on 044 585 99 49 or Book your appointment directly online.
