Spinal stenosis can develop in the neck (cervical stenosis), and cause weakness, numbness, and pain in the arms and legs. Stenosis usually affects the lower back (lumbar spinal stenosis), where its effects are felt in one or both legs, especially during walking and sitting.
Arthritis and degenerative spinal changes are often the cause. This is something most of us will develop, especially once we reach our 50s.
Can we prevent spinal stenosis? The answer is technically no. Everyone gets it—at least to some degree. However, there are ways to reduce your risk.
Why Spinal Stenosis Occurs
Spinal stenosis usually results from “wear-and-tear” arthritis, such as osteoarthritis and degenerative changes in the spine, or from trauma or injury.
Over time, the protective cartilage that covers the bones of the back wears out and the bones can rub together. The body responds by forming new bony growths (called bone spurs) to try to support the area. These spurs can press on nerves and cause pain.
Spinal stenosis can also occur when the round, shock-absorbing disks that lie between each of the bones in the spine (the vertebrae) degenerate, bulge, or rupture. Spinal ligaments that keep the vertebrae in place are also susceptible to arthritis and can swell over time, leading to a smaller spinal canal. Spinal cord cysts or tumors can also narrow the spinal canal and cause spinal stenosis.
Some people are born with a narrow spinal canal. This condition is called congenital spinal stenosis.
Below, learn five things you can do to help prevent spinal stenosis or slow its progress.
A visit to your healthcare provider or physical therapist is a good place to start, especially if you are having symptoms of spinal stenosis. Together, you can develop an effective exercise plan.
The goal is to keep moving. Find a regimen you enjoy—one that works for you at whatever level you can safely and comfortably sustain.
If you’re not an exercise buff, you can start your regimen slowly and monitor your response to exercise in terms of pain, weakness, and nerve symptoms. It’s best to stop if any of these develop during a workout, and try lighter exercise next time.
Relaxation exercises, water exercises, and holistic therapies may also help to improve flexibility and mobility and stave off the pain and other symptoms normally associated with spinal stenosis. Try these back release moves. Or see a physical therapist, who may suggest stretching exercises and other movement activities tailored for you that can help to relieve any early symptoms.
Carrying extra body weight puts pressure on all parts of the spine. It can also make it hard to exercise with good form. Exercising with good form helps to develop overall strength, flexibility, back support, and the ability to get through the day with minimal muscle fatigue.
