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5 Ways You Can Reduce Spinal Stenosis Pain

By Expert HERWriter
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5 Ways to Reduce Spinal Stenosis Pain Lev Dolgachov/PhotoSpin

Almost everyone has experienced back pain in their lives that may come and go, or may be related to an old injury. There are different reasons for back pain but for someone with spinal stenosis, symptoms are related to the narrowing of the spinal canal.

This can cause pinched nerve sensations, tingling, numbness, weakness, pain with standing, and pain that radiates such as down the arms or down the legs.

Spinal stenosis can be due to anatomical problems, accidents/traumas, age, arthritis, and abnormal growths compressing into the canal. Evaluation typically involves imaging by MRI and may require surgery if severe enough.

If not, and if your qualified health care provider feels you can go the non-surgical route, here are 5 ways to reduce your pain due to spinal stenosis.

1) Weight loss

Your spinal cord is responsible for a lot, which includes carrying around all that weight on your frame and dispersing the load. Excess weight can change your posture and compress the discs in your back, leading to symptoms.

For each pound of fat lost, the pressure on your joints lessens significantly. Therefore, those sufferers who are carrying around extra weight should make a concerted effort to lose it with diet, exercise and lifestyle changes.

2) Stretch

Tight, imbalanced muscles between the front and back of your body can worsen back pain by pulling on bones and joints inappropriately. Work with a qualified physical therapist or clinician who can teach you proper stretching techniques specific for your back pain.

For those with bad posture and who sit all day, stretching is critically important to unwind those tense muscles. Every hour or two push away from the desk and do some stretching while focusing on proper back, shoulder and neck alignment.

3) Yoga

There is good research to demonstrate that a regular yoga practice can improve back pain. Consider joining a class for beginners, buy a DVD, or search the web for great tutorials and get started today.

There is a lot of stretching in yoga that helps with both posture and muscle alignment.

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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