How to Protect Your Spine and Lower Your Risk of Cervical Stenosis
A frequent source of chronic pain and a host of other issues, cervical stenosis is a condition where the spinal canal narrows, leading to compression of the spinal cord and nerves. This results in pain and numbness and can reduce mobility, seriously impacting your quality of life. At Dickinson Neurosurgery, we can help treat cervical stenosis, but as with many conditions, prevention is better than a cure.
There are some causes of cervical stenosis, such as aging and genetics, that cannot be prevented. However, there are other causes of cervical stenosis and other steps you can take to protect your spine and reduce risk.
We share how proper posture, muscle strengthening, and a healthy lifestyle can help you lessen the impact or even prevent a cervical stenosis diagnosis.
What Is Cervical Stenosis, and Who Is At Risk?
Constriction of the spinal canal near the neck can result in cervical stenosis, which puts strain on the spinal cord and surrounding nerves. This leads to discomfort, numbness, and mobility issues, which can impact your ability to do daily activities, impacting your overall quality of life.
The condition is most often associated with aging, but there are other factors that contribute to its development as well. Developing an understanding of the associated causes, symptoms, and risk factors of cervical stenosis can help you take steps to better maintain your spinal health.
Causes of cervical stenosis
The gradual degeneration of the spine over time is the leading cause of cervical stenosis. However, there are other underlying conditions and external factors that can contribute to the narrowing of the spinal canal, such as:
- Age-related degeneration: As we get older, our spines naturally wear down, causing spinal disc compression as well as the growth of osteophytes, which are bony overgrowths that can narrow the spinal canal.
- Arthritis: Osteoarthritis and rheumatoid arthritis both cause inflammation as well as the formation of bone spurs that pressure the spinal cord and nerves, leading to stenosis.
- Herniated discs: When the spinal discs that cushion the vertebrae weaken, bulge, or rupture, they can press on the spinal cord, contributing to stenosis.
- Spinal injuries: Fractures, dislocations, and swelling caused by trauma (from falls, car accidents, sports injuries, or other factors) reduce space in the spinal canal. Even more minor injuries, when repeated, can cause long-term issues.
Common symptoms
Recognizing a case of spinal stenosis may be difficult since it is a condition that develops gradually. The extent of the spinal cord compression typically dictates how severe the symptoms are, but they can include:
- Neck pain or stiffness
- Tingling or numbness in the arms, hands, or fingers
- Weakness in the arms or legs
- Balance or coordination problems
- Difficulty with fine motor skills
If you find your extremities are becoming numb, are harder to control, or feel weaker than before, it may be worth asking about cervical stenosis.
Who is at risk?
Anyone can experience cervical stenosis, but since the spine can naturally change over time, those over 50 are more susceptible. The following are factors that increase your chances of developing the condition:
- Genetics: Some may inherit structural traits that make them more susceptible, such as a naturally narrower spinal canal.
- Poor posture: Bad habits like slouching, excessive screen time, and poor neck positioning can exacerbate the issue.
- Repeated spinal stress: Repetitive neck movements, heavy lifting, or prolonged periods of looking down can also increase the possibility of cervical stenosis.
With a better idea of the causes, symptoms, and risk factors of cervical stenosis, it’s important to take proactive measures to maintain the health of your spine and know when to seek medical attention.
Focus on Proper Posture
Maintaining good posture is vital for spinal health. You can prevent or lessen cervical stenosis by properly aligning the head, neck, and spine. Follow the tips below to improve your posture:
- Keep your head aligned; avoid jutting it forward when reading or looking at a screen.
- Sit and stand tall as you avoid hunching.
- Use ergonomic furniture to reduce back strain.
- Support your neck by sleeping with a firm pillow that maintains your neck’s natural curve.
Strengthen Neck and Core Muscles
A stronger core and neck support your spine, reducing the stress on your vertebrae. The following targeted exercises can help you improve the stability of your back in general, lowering the risk of cervical stenosis:
Chin tucks: Sit or stand straight, gently pulling your chin toward your chest while keeping your head level. Hold for 5 seconds, repeating 10 times. This strengthens the neck muscles.
- Shoulder blade squeezes: While sitting or standing with your arms by your sides, pull your shoulder blades together and hold for 5 seconds. Repeat this 10 times to improve your upper back strength.
- Neck side stretches: Tilt your head to one side, bringing your ear to your shoulder and holding it there for 10 seconds. Repeat this 5 times on each side to improve neck flexibility.
Maintain a Healthy Lifestyle
A host of factors can influence your spine health. You may want to apply the following in support of a healthy lifestyle:
- Maintain a healthy weight to avoid added pressure on the spine.
- Eat a balanced, nutrient-rich diet with plenty of calcium and vitamin D to support strong bones.
- Avoid smoking, as it accelerates spinal degeneration by reducing blood flow to the spine.
- Practice safe lifting techniques, ensuring you don’t use your back to lift but your legs.
Seek Medical Attention for Neck Pain or Stiffness
If you experience ongoing neck pain, weakness, or numbness, seek medical attention. Getting in touch with an experienced team and learning your treatment options can prevent your symptoms from worsening. Available treatments include:
- Physical therapy to strengthen and improve flexibility
- Medications to treat pain and inflammation
- Steroid injections to relieve symptoms
- Surgery, in more severe cases
Cervical Stenosis Treatments Near You
Maintaining good posture, strengthening your muscles, and leading a healthy lifestyle can help you reduce your risk of cervical stenosis. One of the best proactive steps you can take toward better spine health in Idaho Falls and Rexburg is consulting with a professional.
If you are experiencing persistent neck pain or other related symptoms, contact Dickinson Neurological Surgery today for expert evaluation and treatment options. We’re here to help.