Is Spinal Stenosis Preventable?

Man using standing desk in the office

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  • For spinal stenosis, one of the most effective ways to prevent it is through exercise and movement. But to ensure that you’re also preventing spinal stenosis, it’s essential that you do it properly
  • Some of the recommended activities you can take part in include swimming, cycling and weight training. These help in strengthening your core muscles and relieving your spine of the excess weight

Bone deterioration is commonly observed in older people, especially as their level of physical activity lessens. This gradual deterioration of your bones usually starts after your 40th year, when bone mass starts to degrade.1 This leads to numerous structural conditions, one of them being spinal stenosis.

While middle-aged people and the elderly have a higher chance of developing spinal stenosis, there are various ways to prevent it, such as correcting your posture and maintaining a healthy level of physical activity.

The Role of Good Posture in Spine Health

While spinal stenosis is often caused by bone spurs or herniated discs, the pressure on the spinal cord can be aggravated by the abnormal positioning of your back bone when you slouch. According to the National Osteoporosis Foundation, proper body alignment can prevent bone breakage and possible disabilities.2 To help you improve your posture, here are some tips:

  • Distribute body weight evenly to the different sides of your foot. When standing, people usually rely on the balls of their feet for balance. Unfortunately, this not only causes feet pain, but also lower back pain because of the unequal distribution of body weight. By equally distributing your body weight on the different areas of your foot, you relieve the pressure on your lower back.3
  • When lifting things, make sure you put the pressure on your hips instead of on your lower back. The most common mistake people commit when lifting things is bending over at the waist and fully applying the pressure on the lower back. Aside from relieving your lumbar region of the compression, bending your hips and knees also balances the weight on the strong points of your body, minimizing the risk for back injuries.4
  • Sleep on a firm mattress. Make sure that you sleep on a mattress that can fully support your lumbar region. This ensures that you have good body alignment even when you’re asleep.5
  • Get a standing desk. Sitting on a chair for extended periods of time has been proven to cause detrimental effects to both your metabolism and your overall structural health. Constant sitting that is accompanied by poor posture causes increased pressure on both your spine and your back muscles, which can hasten bone degeneration and worsen back pain.

Physical Activity Can Help You Avoid Spinal Stenosis Development

A healthy amount of exercise and physical activity helps in maintaining a healthy lifestyle and body. While most people see exercise as an activity for weight loss and muscle buildup, its purpose is not just limited to those two goals. Physical activity helps in the maintenance of body alignment and bone strength. It can prevent osteopenia, or age-related bone wastage.6

For spinal stenosis, one of the most effective ways to prevent it is through exercise and movement. But to ensure that you’re also preventing spinal stenosis, it’s essential that you do it properly. This helps you weather the wear and tear that your bones are usually exposed to as you age.

Some of the recommended activities you can take part in include swimming, cycling and weight training. These help in strengthening your core muscles and relieving your spine of the excess weight.7

MORE ABOUT SPINAL STENOSIS

Spinal Stenosis:Introduction

What Is Spinal Stenosis?

Spinal Stenosis Symptoms

Spinal Stenosis Causes

Types of Spinal Stenosis

Spinal Stenosis Treatment

Spinal Stenosis Surgeries

Spinal Stenosis Prevention

Spinal Stenosis Exercises

Spinal Stenosis Diet

Spinal Stenosis FAQ

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