When it comes to exercise, people with spinal stenosis should aim to focus on exercises that will help support and strengthen the muscles surrounding the spine, while avoiding movements that require large ranges of motion or put excess stress on the spine.
As a general rule of thumb, exercises should be low-impact and focused on maintaining strength and flexibility, instead of increasing it.
Swimming, as well as aerobic and resistance activities like walking, biking, and using a rowing machine, can often be performed without aggravating existing pain. Gentle yoga, tai chi, and Pilates are other forms of exercise that are low-impact and can help improve flexibility and balance, which can help retrain core muscles.
If you have been cleared for exercise by your doctor, it’s important to start off slow and increase the intensity of exercise gradually. Start with short and simple workouts, and be sure to warm-up for a few minutes with light stretching before each session.
Take frequent breaks and monitor your pain levels throughout your workout. If at any point you experience tingling, numbness, or severe pain in your spine or extremities, it’s important to stop the exercise and rest.
What can worsen spinal stenosis?
Spinal stenosis is a spinal disorder usually caused by age-related changes to the spine and joints. As a result, it can be worsened by certain activities and conditions. Factors that can worsen spinal stenosis include physical activities such as running, jogging, and other high-impact sports.
In addition, spinal stenosis can be made worse by repetitive or heavy lifting, or activities like gardening or shoveling that involve bending or twisting. Being overweight or obese can also contribute to the worsening of spinal stenosis, due to the extra pressure it can put on the spine and joints.
Other factors that can lead to the worsening of spinal stenosis include smoking, lack of exercise, and having a sedentary lifestyle. In some cases, it can also be worsened by arthritis, or by certain health conditions that affect the spine, such as diabetes or herniated disc.
While there is no cure for spinal stenosis, certain lifestyle changes can help to prevent it from getting worse. These include maintaining a healthy weight and avoiding activities that increase the pressure on the spine and joints.
Taking regular breaks from activities and regularly performing exercises to strengthen the back, hips, and core muscles can also help to reduce the effects of spinal stenosis.
How do you fix spinal stenosis without surgery?
Spinal stenosis is a common condition that occurs as a natural part of aging; however, it can cause a lot of uncomfortable symptoms if it is not treated. Non-surgical treatment options are available for those with spinal stenosis and can be effective to reduce pain and other associated symptoms without undergoing major surgery.
The primary focus of non-surgical treatment of spinal stenosis is to reduce tension and compression on the pinched nerve. This can be done through activity modification and physical therapy. A physical therapist can help teach proper posture and body mechanics to reduce strain and take pressure off the pinched nerve.
They can also show you specific exercises that can help stretch and mobilize the spine, which will help improve air flow and reduce tension.
In addition to activity modification and physical therapy, medications are also often prescribed to reduce inflammation and the associated pain of spinal stenosis. Non-steroidal anti-inflammatory drugs are the most common type of medication used for this condition.
They can be taken orally or applied topically as a cream or gel. Cortisone injections can also be used to reduce pain and inflammation of the nerves.
For those with persistent pain and limited mobility, complementary and alternative treatments can also be used to treat spinal stenosis without surgery. These treatments include acupuncture, massage therapy, and chiropractic care.
All of these treatments are believed to reduce tension in the spine and stimulate healing. They can be used alone or in combination with traditional treatments such as physical therapy or medications.
Finally, spinal stenosis patients can make lifestyle changes to reduce pain and improve mobility. This includes maintaining a healthy weight, avoiding strenuous activities and lifting, quitting smoking, and engaging in regular low-impact exercise.
Eating a nutritious diet and taking nutritional supplements, such as omega-3 fatty acids, can also help reduce inflammation and promote healing. These lifestyle changes can help improve your overall health and make it easier to manage the symptoms of spinal stenosis without surgical intervention.
How do you deal with lumbar stenosis?
There are a variety of options available to treat lumbar stenosis. Depending on the severity of the condition, treatment may range from conservative steps such as physical therapy and lifestyle modifications, to more aggressive interventions such as surgery.
1. Physical therapy: Physical therapy is an effective treatment for lumbar stenosis, with the goal of increasing spinal flexibility and improving the strength of supporting muscles. The physical therapist will instruct the patient on appropriate exercises to improve mobility and decrease or prevent pain.
2. Lifestyle and posture modifications: Making changes to diet, physical activity level, and daily habits can help to reduce or prevent discomfort caused by lumbar stenosis. Using appropriate posture when standing or sitting and avoiding positions that strain the back can help reduce symptoms.
3. Non-steroidal anti-inflammatory drugs (NSAIDs) and steroid injections: Oral medications such as NSAIDs, which reduce inflammation and pain, may help relieve the symptoms of lumbar stenosis. Steroid injections into the affected area may also reduce inflammation and pain.
4. Surgery: Surgery may be recommended if the lumbar stenosis is severe and has not responded to other treatments. A laminectomy is a type of surgery that may be recommended to widen the spinal canal and alleviate pressure on the spinal cord.
Other types of surgery may also be recommended to alleviate symptoms.
Ultimately, the choice of treatment for lumbar stenosis should be determined by your doctor, taking into consideration your specific condition, overall health, and level of activity.
What foods should I avoid with spinal stenosis?
It is important to be mindful of what you eat when you have spinal stenosis. Certain foods can trigger inflammation and make symptoms worse. Foods to avoid include processed foods, red meat, full-fat dairy products, fried food, added sugars, refined carbohydrates, and foods high in saturated and trans fats.
Additionally, many people with spinal stenosis find that nightshade vegetables, such as potatoes, tomatoes, eggplant, and peppers, can make their symptoms worse. While everyone is different and it may take some trial and error to determine what works for you, eating a balanced diet with plenty of fruits and vegetables, as well as healthy fats and protein sources, is a good place to start.
What position makes spinal stenosis worse?
The position that tends to make spinal stenosis worse is flexion – which is a forward bending of the spine. This occurs when the person is stooped over or sitting for an extended period in a hunched position.
This type of position puts extra pressure on the spinal column and increases the pressure and squeezing at the narrowing in the spine. This can cause pain and difficulty moving due to the decreased space available for the nerve roots to travel.
It is recommended that people avoid uncomfortable and painful flexed positions when dealing with spinal stenosis. It may be beneficial to avoid sitting for too long, take frequent walking breaks, and maintain an upright posture.
Additionally, stretching and exercises that focus on mobilizing the spine may help to improve and manage symptoms of spinal stenosis.
