Symptoms like aching, cramping, tingling, heaviness and occasional weakness in the legs are usually brought on by walking or standing. They can be eased by sitting or leaning forward. Patients with lumbar stenosis can also have back pain.
When sitting, avoid leaning forward, make sure there is proper lumbar support for the inward curve of the low back, and keep both feet flat on the ground.
Symptoms are more likely to be present or get worse when you stand or walk. They often lessen or disappear when you sit down or lean forward. Most people with spinal stenosis cannot walk for a long period without having significant pain.
In spinal stenosis, people typically experience less pain with leaning forward, and especially with sitting. Studies of the lumbar spine show that leaning forward can increase the space available for the nerves. Pain is usually made worse by standing up straight and walking.
The truth is, there are certain positions that involve back extensions and can make spinal stenosis worse, including cobra, the bridge, “Superman” and others. Loading a Rounded Back: Strengthening the muscles that support the spine can greatly improve your comfort with spinal stenosis.
Back stretches that involve deep spinal extension or flexion aren't beneficial for spinal stenosis patients. These stretches strain the spinal structures and can increase your pain levels. Cycling in hilly areas or on the uneven ground should be avoided with spinal stenosis.
High-impact activities: Activities that involve high-impact, such as jumping, running, or contact sports, should be avoided as they can cause further injury to the spine. Heavy lifting: Heavy lifting can put a lot of stress on your spine and exacerbate your symptoms.
Flare ups may be caused by muscle spasms, which can be caused by bending or twisting suddenly.
Recliner Chair
For example, people with pain from lumbar spinal stenosis or degenerative disc disease often will feel most comfortable in a reclined position with feet propped up on a footrest. For these people, one option may be to use a recliner while working.
As a result, climbing stairs reduces the amount of space in the spinal canal. This temporarily exacerbates the effects of spinal stenosis, potentially leading to worsened pain and other symptoms. If you've been diagnosed with spinal stenosis, it's wise to keep climbing stairs to a minimum.
Spinal stenosis in the lower back can cause pain or cramping in one or both legs. This happens when you stand for a long time or when you walk. Symptoms get better when you bend forward or sit. Some people also have back pain.
Lifestyle changes: Don't underestimate the power of a firm mattress, good posture, and proper lifting techniques. Alternative therapies: Some patients may get some pain relief by working with a chiropractor or by trying acupuncture or biofeedback.
Symptoms of spinal stenosis in the lower back can include: Pain in the lower back. Burning pain or ache that radiates down the buttocks and into the legs, that typically worsens with standing or walking and gets better with leaning forward (flexion).
Red-flag signs and symptoms of spinal stenosis
Rarely, severe spinal stenosis may cause red-flag symptoms, such as bowel and/or bladder incontinence, numbness in the inner thighs and genital area, and/or severe weakness in both legs.
With severe spinal stenosis, the spinal canal has narrowed to a considerable degree. As a result, patients with the severe form of this condition may experience a significant loss of function, potentially including bladder and/or bowel function.
As there is no cure for spinal stenosis, early detection, and treatment of the root cause can provide significant pain relief and improve symptoms.
Eat an Anti-Inflammatory Diet
Losing excess weight can reduce load-bearing stress on the lumbar spine and reduce or prevent stenosis. (9) A healthy diet also helps maintain muscle mass and protects you from experiencing very high levels of inflammation or complications that can make stenosis worse.
Standing in one position, such as in line at a checkout will also make their symptoms worse. Some people also develop numbness or tingling in their legs. Lying down or bending backwards also can make their symptoms worse.
People who have lumbar spinal canal stenosis may have back or leg pain or numbness. Your legs might also feel cramped, tired, or weak. These symptoms usually start when you are standing or walking. Many people notice the pain is better climbing stairs or leaning over a shopping cart and worse walking down stairs.
Get Moving with Spinal Stenosis
While it may be tempting to simply not exercise when you have spinal stenosis, keep in mind that if you don't move at all—if you think that laying down will heal your pain—you could actually make your pain worse.