Spinal stenosis is a condition where your spine narrows in several areas, putting stress on your spinal cord. This can cause nerve pain and muscle weakness in your back and spine. [1] X Research source You can develop this condition due to wear and tear and age. To treat spinal stenosis, you can make lifestyle adjustments and take medication. You can also do physical therapy, acupuncture, and massage. If your condition is severe and you are in chronic pain, you may need to get surgery to treat the issue.
Steps
Method 1
Method 1 of 4:
Doing Light Stretches and Exercises
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Do back stretches to keep your back flexible and relaxed. Lie down on your back and pull your knees to your chest. You should feel a stretch in your lower back. Stay in this position for 30 seconds and then slowly release your knees. Perform this stretch 4-6 times, once a day. [2] X Research source
- Do another stretch where you position yourself on your hands and knees. Slowly sit back on your heels with your toes flat on the ground. Stretch your chest and arms out in front of you. Lower your chest to the ground, keeping your arms outstretched. Hold this stretch for 30 seconds. Do this stretch 4-6 times, once a day.
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Perform abdominal exercises to strengthen your core. Lying on your back, press your lower back into the ground. Squeeze your lower abdominal muscles as you do this and pull your belly button inward and upward. Stay in this position for 10 seconds. Do 8-10 reps of this exercise daily. [3] X Research source
- Your core helps support your back for greater stability.
- You can also do curl-ups, where you lie down on your back with your legs bent and place your arms across your chest. Flatten your lower back against the ground as you raise your head and shoulders from the floor. Keep your lower abdominal muscles tight as you do this. Stay in this position for 2-4 seconds and then lower back down. Try to do 2 sets of 10 curl-ups each, once a day.
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Use a stationary bike to boost your cardio. Ride a stationary bike for 30 minutes a day to get enough cardio and activity. Light exercise on a bike is a good way to maintain a healthy weight, which will help to reduce the pain in your spine and back. [4] X Research source
- Avoid vigorous activity like running, jogging, or sprinting. These exercises can put too much stress on your spine and make your condition worse.
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Go swimming for low contact exercise. Swimming and water aerobics, where you do exercises in the water, are good ways to exercise without putting stress on your spine and joints. Do laps in a pool several times a week or sign up for a water aerobics class. [5] X Research source
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Do Tai Chi to exercise your back muscles. Tai Chi uses slow, controlled movements to increase blood flow to your muscles and increase the flexibility of your joints. It is a good option for spinal issues, as it does not put impact or stress on your bones. Look for a Tai Chi class at your local gym or yoga studio. [6] X Research source
- You can also do Tai Chi at home using online videos and tutorials.
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Work with a personal trainer at your local gym. Working with a trainer can allow you to create a custom exercise plan to help treat your spinal issue. The trainer can show you abdominal and strengthening exercises you can do that will not agitate your spinal condition. [7] X Research source
- Look for a personal trainer at your local gym who has experience working with individuals with spinal conditions.
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Method 2
Method 2 of 4:
Making Lifestyle Adjustments
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Put a hot compress on your back to ease inflammation and pain. Wrap the hot pack, or hot water bottle, in a towel before putting it on. Apply the hot pack for 10 minutes at a time. [8] X Research source
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Apply a cold pack to your back to prevent swelling. As a precaution, you can use a cold pack when you start to feel irritation in your back and spine. Take a cold pack, or a bag of frozen peas, and wrap it in a towel. Apply it to your lower back for 10 minutes at a time. [9] X Research source
- You can try alternating between a hot compress and a cold pack to ease the pain. Leave them on for 10 minutes at a time.
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Use a walker or cane to get around. Due to your spinal condition, you may be more comfortable walking with your body flexed forward. Lean on a walker or a cane when you stand and walk to reduce stress on your spine. [10] X Research source
- You can buy a walker or a cane at your local medical supply store or online.
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Get a back brace. In some cases, you can get a brace for your back to support your spine. Speak to your doctor about this option. [11] X Research source
- You can order a custom back brace that fits you properly online or through your local medical supply store.
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Sit in chairs with lumbar support. Go for chairs that recline and have back support. Avoid chairs with straight backs, as they can make your spinal condition worse. [12] X Research source
- You may swap out your chairs at home or at work to make them more comfortable for your spine and back.
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Method 3
Method 3 of 4:
Using Physical Therapy, Acupuncture, and Massage
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Do physical therapy to maintain stability in your spine. The physical therapist can show you exercises to keep your spine flexible and strong. They can also show you how to improve your balance as your spinal condition progresses. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Look for a physical therapist with experience in spinal conditions. Ask your doctor for a recommendation for a good physical therapist.
- You will likely need to go to regular physical therapy sessions to see improvements. Your insurance may cover this service, depending on your provider.
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Go to an acupuncturist that specializes in spinal issues. Acupuncture can help to relieve pain and stress in your spine due to your condition. Look for a reputable acupuncturist through your primary care doctor. Read reviews of the acupuncturist online to confirm they are reputable. Make sure they have worked with patients with spinal issues before. [14] X Research source
- Depending on the acupuncturist, sessions can range in cost from $45 to $100 USD. You may need to book several sessions to see results.
- Some health insurance companies will cover the cost of an acupuncturist. Contact your insurance provider for more information.
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Get a deep tissue massage to ease pain and discomfort. Look for a massage therapist who is skilled in treating patients with spinal conditions. Ask your primary care doctor for a referral to a massage therapist. A deep tissue massage on your lower back and legs can help to relieve pain in these areas. [15] X Research source
- You may need to see your massage therapist regularly for deep tissue massages to deal with the pain. Schedule monthly massages so your spine does not become too tense or inflamed.
- Your massage sessions may be covered by your health insurance, depending on your provider. Contact your provider for more information.
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Method 4
Method 4 of 4:
Receiving Medical Treatment
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Ask your doctor for prescription pain medication. Your doctor can prescribe medication, such as high-dose NSAIDS or opioids, for short-term pain relief. Do not use opioids long-term, as they can be addicting. Follow your doctor’s instructions on dosage and never take more than the recommended amount. [16] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Your doctor can tell you how long you can take opioids to treat your spinal condition. They may gradually reduce your dosage over time, depending on how you are feeling.
- Over-the-counter anti-inflammatories can help manage day-to-day pain. Discuss which medication is right for your condition with your doctor. Due to certain risk factors, not everyone is a candidate for pain medication.
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Get steroid injections. Your doctor can give you steroid injections in your spine to help reduce irritation and swelling. They will inject spots on your spine that are being pinched due to your spinal stenosis. These injections can be done in your doctor’s office and provide temporary pain relief. [17] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Over time, steroid injections can weaken your bones and connective tissue. They should only be given a few times a year at most.
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Discuss antidepressants and anti-seizure medication with your doctor. Chronic pain caused by your spinal condition can be treated with nightly doses of antidepressants like amitriptyline. Your doctor may also prescribe anti-seizure drugs like gabapentin and pregabalin to reduce your pain. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Always follow your doctor’s instructions on dosage. Do not exceed the recommended amount.
- This medication can be addicting so you should only use it as a temporary solution for managing your pain. Your doctor will outline how long you can be on these medications and will reduce your dosage over time.
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Look for a surgeon with experience in spinal surgery. Surgery for spinal stenosis is usually done if other options are not working or your condition has become severe. Ask your primary care doctor for recommendations on a surgeon. Make sure you are have a consultation with the surgeon before the surgery so you are aware of your options. You should feel you can trust the surgeon and their team, as spinal surgery can be very invasive. [19] X Research source
- Most spinal surgeries result in fewer complications when they are performed by a skilled, experienced surgeon. Don’t be afraid to consult with several different surgeons to find the right one for you.
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Find out the risks of surgery. Possible risks include infection or a tear in the membrane that protects your spine. You are also at risk of developing a blood clot in your leg or have neurological issues. Your surgeon should outline the risks of your surgery before you agree to it. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- In most cases, surgery can help to reduce your spinal stenosis symptoms and make your life easier.
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Get a laminectomy or a laminotomy to ease the pressure on your spinal nerves. A laminectomy removes the back area of the affected vertebra in your spine. A laminotomy removes a portion of the back part of the affected vertebra, carving a hole large enough to relieve pressure in the area. These operations will decompress your spine and make your nerves less stressed or pinched. [21] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- These surgeries are invasive and will require substantial recovery time.
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Consider a spinal fusion to stabilize your spine. A spinal fusion is the most invasive and risky option. In this procedure, the surgeon and their team will stabilize your spine by placing a metal rod in a section of your spine. This surgery is only usually done if your spinal stenosis is severe and degenerating. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- This surgery is considered very invasive. You will need to do physical therapy, take medication, and make lifestyle changes to recover properly.
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Recover for several months to 1 year after surgery. You will need to avoid lifting anything heavier than 8 pounds (3.6 kg) and spend most of the time sitting or lying down. You will need help cooking, cleaning, and going to the bathroom as you recover. Your doctor will prescribe pain medication and other pain management options. [23] X Research source
- As you recover, the surgical site will need to be cleaned and inspected daily to ensure there is no infection.
- Spinal fusion surgery usually takes at least 6 months to 1 year for recovery. If you have a less invasive spinal surgery, you may have a shorter recovery time.
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References
- ↑ https://www.niams.nih.gov/health-topics/spinal-stenosis
- ↑ https://www.spine-health.com/wellness/exercise/exercise-sciatica-spinal-stenosis
- ↑ https://www.spine-health.com/wellness/exercise/exercise-sciatica-spinal-stenosis
- ↑ https://www.spine-health.com/conditions/spinal-stenosis/lumbar-spinal-stenosis-treatment
- ↑ https://www.spine-health.com/conditions/spinal-stenosis/exercises-lumbar-spinal-stenosis
- ↑ https://www.spine-health.com/conditions/spinal-stenosis/exercises-lumbar-spinal-stenosis
- ↑ https://www.spine-health.com/conditions/spinal-stenosis/exercises-lumbar-spinal-stenosis
- ↑ https://www.spine-health.com/conditions/spinal-stenosis/pain-management-lumbar-stenosis
- ↑ https://www.spine-health.com/conditions/spinal-stenosis/pain-management-lumbar-stenosis
- ↑ https://www.spine-health.com/conditions/spinal-stenosis/lumbar-spinal-stenosis-treatment
- ↑ https://www.niams.nih.gov/health-topics/spinal-stenosis#tab-treatment
- ↑ https://www.spine-health.com/conditions/spinal-stenosis/spinal-stenosis-treatment
- ↑ https://www.mayoclinic.org/diseases-conditions/spinal-stenosis/diagnosis-treatment/drc-20352966
- ↑ https://www.spine-health.com/treatment/alternative-care/acupuncture-ancient-treatment-a-current-problem
- ↑ https://www.spineuniverse.com/conditions/chronic-pain/spine-muscles-pain-myofascial-pain-syndrome-may-blame
- ↑ https://pubmed.ncbi.nlm.nih.gov/28153830/
- ↑ https://my.clevelandclinic.org/health/articles/lumbar-canal-stenosis
- ↑ https://www.mayoclinic.org/diseases-conditions/spinal-stenosis/diagnosis-treatment/drc-20352966
- ↑ https://www.rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Spinal-Stenosis
- ↑ https://www.mayoclinic.org/diseases-conditions/spinal-stenosis/diagnosis-treatment/drc-20352966
- ↑ https://www.mayoclinic.org/diseases-conditions/spinal-stenosis/diagnosis-treatment/drc-20352966
- ↑ https://www.mayoclinic.org/diseases-conditions/spinal-stenosis/diagnosis-treatment/drc-20352966
- ↑ https://www.spine-health.com/treatment/spinal-fusion/spinal-fusion-surgery-recovery-after-discharge-three-six-days
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