Low-impact exercises such as walking, swimming, and cycling can help improve mobility and strength without exacerbating spinal stenosis symptoms.
Maintain a healthy weight
Excess weight can place added pressure on the spine, exacerbating spinal stenosis symptoms. Maintaining a healthy weight through diet and exercise can help alleviate symptoms.
Practice good posture
Maintaining good posture can help reduce pressure on the spine and alleviate spinal stenosis symptoms. This includes sitting up straight and avoiding slouching or hunching over.
Use assistive devices
Assistive devices such as a cane or walker can help support mobility and reduce pressure on the spine.
Apply heat or cold
Applying heat or cold to the affected area can help reduce inflammation and alleviate pain. This can be done with a hot or cold pack or with a warm bath or shower.
Practice stress reduction techniques
Stress can exacerbate pain symptoms, so practicing stress-reduction techniques such as deep breathing, meditation, or yoga can help manage spinal stenosis symptoms.
Get adequate rest
Getting enough sleep is crucial for managing pain and overall health and wellbeing. It’s important to practice good sleep hygiene, such as avoiding screens before bed and keeping a consistent sleep schedule.
Manage pain with over-the-counter medications
Over-the-counter pain medications such as ibuprofen or acetaminophen can help alleviate pain associated with spinal stenosis. It’s important to follow the recommended dosage and speak with a healthcare provider before taking any new medications.
Advocate for yourself
Being an active participant in your own healthcare and advocating for your needs can help ensure that you receive the care and support you need. Learn about your condition, ask questions, and communicate openly with your healthcare providers to ensure that your needs are being met.
Join a support group
Connecting with others who have similar experiences can be helpful in managing spinal stenosis symptoms. Joining a support group can provide emotional support and practical tips for managing symptoms.