After receiving a diagnosis of lumbar spinal stenosis, there are many self-care activities can help manage the symptoms in conjunction with the treating doctor’s plan. This article identifies four key components of a self-care program that can be undertaken to manage the symptoms of lumbar spinal stenosis.
With joints in the spine as with joints everywhere else in the body, there is a truism – “use it or lose it”. Staying active is one of the most important things to do to manage the symptoms of lumbar spinal stenosis. The key is to find activities that that are doable and are enjoyable and will also not exacerbate or bring on the symptoms. Here are 5 important reasons to stay active:
As described before, people with lumbar spinal stenosis often find that activities in which they are bent over are more comfortable. Examples of exercises that may work include:
Remember that the best exercise is one that will become part of one's daily routine. Planning to bicycle everyday for one hour won't do any good if it isn't fun and doesn't become part of the routine. Pick something that is personally rewarding, fun and enjoyable. Ideally, find an activity that can be done regardless of weather conditions so that exercise can be made part of everyday life.
Remember to always check with the doctor before starting any new exercise regimen. The doctor may also recommend a physical therapist to learn exercises that can then be incorporated into a daily exercise routine.
Don't exercise through pain and other symptoms. If the symptoms are brought on by the activity, or worsen during or after the activity, stop and discuss it with the doctor.
For more information on Exercise and Spinal Stenosis, please see Exercise for Sciatica from Spinal Stenosis.
Posture and biomechanical awareness
The back works with every activity throughout the day—picking something up, sitting in a chair, changing positions or opening a door, all require the multiple structures in the back to function. The back is designed for this kind of work, but it is important to do these kinds of activities in a healthy way to protect the back from strain or injury.
Common pain management tools at home include icing the lower back after exercise (a frozen bag of peas works well for this purpose). Apply the cold pack for about 10 minutes at a time. If there is a lack of sensation in the lower back area, do not use ice or heat to avoid damaging your skin.
More Spinal Stenosis Info:
If symptoms are severe, progressive or interfering with daily life, it is a good idea to have a discussion with the doctor to review different treatment options. There are lots of ways to control the spinal stenosis symptoms, including prescription medications, physical therapy and exercises, injections (including possibly epidural steroid injections), and, occasionally surgery.
Believe it or not, you really are what you eat. Stay hydrated, eat plenty of fruits and vegetables, don't smoke, minimize red meat, caffeine and alcohol. A healthy diet will help you stay at a healthy weight, reduce the body's propensity towards inflammation, and keep your spinal discs as well as all your tissues hydrated, all of which will help reduce pain and other spinal stenosis symptoms.
Many patients ask, "But, even if I do all of this, I'll still have the stenosis in my spine, won't I?" Yes, that's true. None of the above will change the bony structures in the spine. However, just because a person has a tight, stenotic spinal canal, doesn't mean that he or she necessarily will have any symptoms. By staying active, strengthening the body's core muscles, stretching the surrounding muscles, practicing better body biomechanics, using basic pain management tools, and eating a balanced and nutritious diet, many people have a good chance of reducing or eliminating their symptoms. However, if symptoms persist or worsen, there are still many treatment options that can be offered before surgery, and if symptoms are debilitating then there are also various surgical options that may be appropriate.
