Spinal Stenosis: What is it, Symptoms, Causes & Treatment
Some of the Changes that Happen with Age
With age, the body’s bones and cartilage tend to shrink, decreasing height. This natural process is part of aging and causes the spine to get shorter as you age.
As this happens, your posture can change, affecting your balance and making it more challenging to stand up straight. Other causes of height loss include osteoporosis, poor nutrition, certain medical conditions, and even lifestyle choices such as smoking.
What is Spinal Stenosis?
Spinal stenosis is when the spinal canal narrows and causes pressure on the spinal cord or the nerves that branch off it. The causes of this condition are often associated with age-related wear and tear, such as disc herniations, bone spurs, and thickened ligaments. In addition, spinal injuries and tumor growth can also lead to spinal stenosis.
Symptoms of Spinal Stenosis
Symptoms can range from mild discomfort to severe pain, depending on the severity of the narrowing. Treatment options vary depending on the source of the problem, including physical therapy, medications, surgery, or a combination of these methods. Early diagnosis and treatment are essential for improving the quality of life affected by this condition.
Other symptoms include persistent and localized pain while standing or walking, numbness or tingling in the legs, buttocks, and feet, muscle weakness, balance issues, and bladder or bowel incontinence.
Prevention is key
Maintaining a healthy lifestyle and paying attention to posture are essential, as poor posture can contribute to spinal stenosis.
To help maintain good posture, it is essential to practice exercises that strengthen the muscles in your core, back, and neck. Building strong core muscles will help you maintain an upright posture and reduce stress on your spine. In addition, daily stretching can help keep your spine flexible and reduce discomfort associated with spinal stenosis.
It is also essential to stay active as exercise helps promote blood flow throughout the body, which helps optimize spinal health. Incorporate aerobic activities such as walking or swimming into your daily routine and strength training exercises to build muscle endurance and flexibility. Additionally, yoga poses provide a great way to improve posture, build strength and prevent spinal stenosis.
The following are three exercises that will improve posture:
- Shoulder Circles: Stand with your feet shoulder-width apart and arms at your sides. Gently rotate your shoulders forward in a circular motion 10 times and repeat the same motion backward 10 times.
- Wall Sits: Stand with your back against a wall and slide down into a squatting position, ensuring that you sit straight with your knees bent slightly above 90 degrees and feet flat on the floor. Hold this position for 30 seconds before sliding back up to standing.
- Cat-Cow Pose: Begin in a tabletop position (on all fours) with wrists directly under shoulders and knees hip-width apart. Inhale as you arch your spine upwards towards the ceiling, then exhale as you round your spine towards the floor. Repeat 8 times.
Other exercises may include leg raises, pelvic tilts, and abdominal planks. Incorporating these exercises into your daily routine can improve your posture and reduce symptoms of spinal stenosis caused by poor posture or a sedentary lifestyle.
Additionally, keeping active is essential for maintaining overall health and well-being and preventing spinal stenosis. Talk to your doctor to ensure that any physical activities you engage in are safe and appropriate.
Bottom Line: A healthy lifestyle and regular exercise can reduce the risk of developing spinal stenosis and prevent discomfort from getting worse. Early diagnosis and treatment can also help minimize pain associated with this condition and improve quality of life.
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