5 Tips for Preventing Spinal Stenosis

Spinal stenosis is a narrowing of the spinal canal, the space through which the spinal cord and/or spinal nerve roots pass. If the bony spinal canal becomes too narrow, the very sensitive nerves or nerve roots within it become compressed, causing pain and a variety of other symptoms.

Spinal stenosis can develop in the neck (cervical stenosis), and cause weakness, numbness, and pain in the arms and legs. Stenosis usually affects the lower back (lumbar spinal stenosis), where its effects are felt in one or both legs, especially during walking and sitting.

Arthritis and degenerative spinal changes are often the cause. This is something most of us will develop, especially once we reach our 50s.

Can we prevent spinal stenosis? The answer is technically no. Everyone gets it—at least to some degree. However, there are ways to reduce your risk.

Why Spinal Stenosis Occurs

Spinal stenosis usually results from “wear-and-tear” arthritis, such as osteoarthritis and degenerative changes in the spine, or from trauma or injury.

Over time, the protective cartilage that covers the bones of the back wears out and the bones can rub together. The body responds by forming new bony growths (called bone spurs) to try to support the area. These spurs can press on nerves and cause pain.

Spinal stenosis can also occur when the round, shock-absorbing disks that lie between each of the bones in the spine (the vertebrae) degenerate, bulge, or rupture. Spinal ligaments that keep the vertebrae in place are also susceptible to arthritis and can swell over time, leading to a smaller spinal canal. Spinal cord cysts or tumors can also narrow the spinal canal and cause spinal stenosis.

Some people are born with a narrow spinal canal. This condition is called congenital spinal stenosis.

Below, learn five things you can do to help prevent spinal stenosis or slow its progress.