7 Stretches to Help Relieve Symptoms of Multiple Sclerosis, According to a Physical Therapist

Although multiple sclerosis (MS) is often accompanied by a number of challenging symptoms, moving your body can help alleviate the side effects of this condition.

"Multiple sclerosis can manifest a variety of symptoms, all of which are neurological in nature, that can lead to a host of issues that can be functional, physical and emotional," says David Nieves, DPT, a physical therapist who specializes in treating people with neurological conditions, like MS.

Common MS symptoms include fatigue, muscle spasms and stiffness, muscle weakness, difficulty walking without assistance, numbness, tingling or pain. But stretching can minimize muscle stiffness and rigidity, helping improve your daily movement, Nieves says.

If you're ready to get started with mobility-supporting movements, Nieves shares his top stretches to help relieve symptoms of MS.

Warning

Before you try any new stretches or exercises, speak to your physical therapist to confirm these are safe for your body. And if you're doing these moves on your own, be careful not to overexert yourself or ignore any pain.

The knee-to-chest stretch loosens stiffness in your glutes and lower back, and can therefore help alleviate back pain, which often happens with MS, Nieves says.

The hamstring stretch is great because it can help keep your hamstrings at a normal length, limiting the effects of spasticity (extreme muscle tightness), which can affect your ability to walk properly, Nieves says.

"An alternative way to do this stretch is to sit on a firm surface or on the floor and then put your leg up to the side and reach for your toe," Nieves says. You want to feel the stretch but don't push to the point of pain.

Doing the spine trunk rotation can help you rotate your body more easily, and it might even help alleviate back pain and stiffness, Nieves says.

If you have any pain in your lower back or abdomen while doing this stretch, move out of the position or consult with your physical therapist.

Nieves recommends the prone trunk extension because it stretches your abdominal wall, helping mitigate the effects of spending a significant amount of time sitting.

If you're having trouble performing this stretch, try using a towel or resistance band to pull your leg back. Still feel uncomfortable? Try a standing quad stretch, holding something stable for balance. "Reach, grab your foot, bring your heel to your buttocks and keep your knee in line with the other knee to stretch your quad," Nieves says.

Stretching your quads is important because it can help maintain normal range of motion across your knee. It can also help if you find yourself involuntarily straightening your legs, which is a symptom of MS, Nieves says.

Another way to do this stretch is in a standing position using a chair or table for balance. "Bring the leg you're going to stretch back, keeping the leg and knee straight, and then drop the hip to the ground," Nieves says. "You'll feel a pull on the front side of your hip — that's your hip flexor stretch."

This hip flexor stretch, combined with consistent glute-strengthening movements, can help maintain a normal stride length when walking, Nieves says.

To intensify the stretch a bit, lunge farther forward on the opposite leg while keeping the heel down.

The runner's stretch can help maintain range of motion across the ankle and flexibility in the calves, which all help with balance and walking, Nieves says.

Tips for Exercising Safely With MS

1. Don't Overdo It

"My first recommendation to people with MS is not to overexert themselves," Nieves says. "This can often leave them feeling weaker than before starting their exercise regimen."

Body temperature control is also important if you feel worse after working out. Uhthoff's phenomenon — where neurological symptoms related to MS get worse when your body becomes overheated — is frequently the cause of this.

"Flexibility exercises can be done daily as they should not involve a high level of exertion," Nieves says. Aim to stretch daily, if you're able to, but make sure to listen to your body. If you feel any sharp pain or discomfort, stop what you're doing and consult a medical professional.

Overexerting yourself can also potentially lead to accidental injuries, so make sure to start slow, especially when you're just beginning.

2. Avoid Overheating

Just as you should avoid working yourself up into a hot and prolonged sweat, you should also avoid exercising in hot weather or in the sun.

Most people with MS don't tolerate heat too well and can experience some negative side effects when they overheat, including a temporary inability to move, Nieves says.

So make sure to stay hydrated while you're working out and keep a fan or the AC on nearby. If you feel yourself getting too warm, pause your stretch session or workout and allow your heart rate to drop slowly. Wearing cooling or ice vests can help to keep your body temperature lower as well.

3. Pay Attention to Your Form

Pay extra attention to maintaining proper technique and form throughout each stretch. "The effects of MS can cause abnormal movement patterns and muscle weakness, which can affect proper exercise techniques. And poor technique can lead to injury or worsening of aberrant movement patterns," Nieves says.

If you're unsure about your form, stop what you're doing and talk with your physical or occupational therapist, who can show you how to perform each stretch correctly.