Chronic back pain affects many adults. In fact, 8 out of 10 people will experience back pain at some point. One common cause of back pain, especially in the lower back, is lumbar spinal stenosis, which can also cause sciatica. While it can be painful, spinal stenosis is treatable, and with the right care, you can manage or even eliminate the pain.

What Is Spinal Stenosis?

Spinal stenosis happens when the spinal column narrows and puts pressure on the nerves. It can be:

• Congenital: Present from birth, causing a "pinching" of the spine and nerves, leading to pain, numbness, or weakness.
• Degenerative: More common, it occurs over time as aging causes wear-and-tear on the spine, such as bone spurs and arthritis, which gradually compress the nerves.

Symptoms of Spinal Stenosis

The symptoms can vary, but common signs include:

• Pain, numbness, or tingling in the lower back, legs, or hips
• Weakness and difficulty moving
• Pain that worsens with standing or walking but improves with sitting
• Trouble sleeping, especially on your stomach or back
• In rare cases, urinary or reproductive issues

Who Is at Risk?

Age is the biggest factor, with most cases occurring in people over 50. Other risk factors include:

• Family history of spinal stenosis
• Skeletal birth defects
• Obesity
• Past back injuries
• Lack of mobility or exercise
• Conditions like arthritis

How Is Spinal Stenosis Diagnosed?

Spinal stenosis is diagnosed with imaging tests such as X-rays, CT scans, or MRIs. These help determine the extent of the damage and guide treatment options.

Non-Invasive Treatments for Spinal Stenosis

Many people avoid treatment due to fear of surgery, but non-invasive treatments can help manage the condition without costly procedures. These include:

• Stretching
• Physical therapy
• Gentle exercises

At-Home Exercises for Relief

Some of the best treatments for spinal stenosis can be done at home. Regular stretching and gentle exercises, like walking, can relieve pressure on your spine. Try these stretches:

• Single Knee-to-Chest Stretch: Lie on your back and gently pull one knee toward your chest. Hold for a few seconds, relaxing your lower back.
• Double Knee-to-Chest Stretch: While lying on your back, pull both knees toward your chest at the same time.
• Lower Trunk Rotation: Lie on your back with knees bent and rotate your hips gently from side to side.

Get Professional Help

While home treatments can help, it’s always a good idea to consult a physical therapist for professional advice. Call us at 865-392-1033 to set an appointment or click here and we can help you find relief from back pain.