Learning to live well with spinal stenosis

Have you ever found yourself experiencing lower back or leg pain when walking or when standing up tall?  Do you find that your back pain feels better if you lean forward on a shopping cart, your kitchen counter, or when sitting?  Answering yes to either question could indicate you have a condition called lumbar spinal stenosis.

Spinal stenosis is a condition in which there is a narrowing of the spaces within your spine putting pressure on the nerves that travel through the spine.  Generally, it is noticed most often in the lower back and neck and is often caused by degenerative changes in the spine.  As the spaces in the spinal canal of the lower back narrow, this results in less space for the nerves and blood vessels in this area. 

Spinal stenosis occurs mostly in people older than 50.  Younger people with a spine injury or a narrow spinal canal are also at risk.  Disease such as arthritis and scoliosis can also cause spinal stenosis. 

Some people may have no symptoms but in others, they may appear gradually causing:

·      Pain in the neck or back

·      Numbness, weakness, cramping, or pain in the arms or legs

·      Pain going down the leg

·      Foot problems

Whenever a person extends their lumbar spine by bending backward, walking, or standing up straight, the narrowing becomes more pronounced.  This is because the space surrounding the nerves is reduced causing irritation.  This is the reason why people with spinal stenosis prefer bending forward as it opens up more space for the nerves.

The causes of spinal stenosis are usually from wear-and-tear changes in the spine related to osteoarthritis.  In severe cases of spinal stenosis, doctors may recommend surgery to create additional space for the spinal cord or nerves.  Doctors diagnose spinal stenosis with a physical exam and imaging tests.  Treatments include medication, physical therapy, braces, and surgery.

Tips on living with spinal stenosis

To improve dealing with everyday tasks of living, here are a few tips on living well with spinal stenosis:

·      Be aware of what movements and postures make the pain worse

Most people with spinal stenosis find that prolonged standing or walking intensifies the pain. If a person is going to be in a situation where they will be standing or walking for a long time, they should know what length of time they are able to do so comfortably.  Having this information can be helpful in planning in advance or making necessary accommodations to prevent undue and prolonged pain.

·      Develop to reduce pain

Part of living is being able to participate and enjoy all life has to offer.  But having spinal stenosis may put a damper on full participation in activities that may require lots of standing or walking such as a graduation, shopping, or working on household chores.  The best solution is to try to incorporate seated rest breaks.  Look for a place to sit down and if that is not possible, look for a counter or even a wall to lean on.

·      Place items in easy-to-reach places

One thing to avoid with spinal stenosis is having to reach up for something on a high shelf.  The motion of stretching up and reaching requires lumbar extension that can irritate your symptoms. Items you use frequently should be placed on low-to-medium height storage areas.

·      Do appropriate physical activities

Just because a condition like spinal stenosis can be painful does not mean you should avoid physical exercise.  One of the best means of exercise for someone with this condition is bike riding as it provides a position of relief as you bend forward.  Another excellent idea is to participate in pool exercises.  The water’s buoyancy is helpful for removing pressure off the spine increasing comfort.

·      See a physical therapist

It can be very challenging to manage spinal stenosis on your own.  That is why your physician may refer you to a physical therapist.  Physical therapists are experts at designing treatment programs to help you stay active.  They will design a program specific to your normal level of activity, physical fitness and severity of pain.