Living with Cervical Spinal Stenosis: 7 Things to Avoid
Cervical spinal stenosis refers to an abnormal narrowing of the spinal canal in the neck region. This can put pressure on the spinal cord and nerves, leading to pain, numbness, and other symptoms. While there is no cure for spinal stenosis, avoiding certain activities and behaviors can help prevent exacerbating your condition.
Understanding Cervical Spinal Stenosis
With spinal stenosis, the open spaces within the spine become narrowed from conditions like:
- Disk degeneration
- Bone spurs
- Thickened ligaments
- Enlarged joints
In the neck or cervical region, this narrowing compresses the spinal cord and nerves traveling through the vertebrae. This frequently results in nerve-related symptoms like numbness, tingling, weakness, and pain in the shoulders, arms, and hands.
Symptom Triggers
Cervical stenosis symptoms often worsen with:
- Physical activities like exercise
- Moving your neck certain ways
- Holding your neck in one position
- Tensing your shoulders or arms
- Sitting or standing for long periods
Avoiding things that frequently trigger or aggravate your spinal stenosis discomfort is key to managing the condition.
7 Things to Avoid with Cervical Spinal Stenosis
Making adjustments to your activities, posture, and home environment can help prevent cervical spinal stenosis flare-ups. Things to avoid include:
1. Irritating Neck Movements
Certain neck movements and positions often worsen spinal stenosis nerve compression and pain. Try to avoid:
- Looking up or down for long periods
- Twisting your neck frequently
- Moving your head side-to-side repeatedly
- Jerking or suddenly turning your head
- Cradling a phone between your shoulder and ear
- Sleeping with excessive bending or rotation of the neck
2. Heavy Lifting
Lifting, carrying, or moving heavy objects strains the neck and can intensify nerve pressure and irritation. Use caution when:
- Lifting items heavier than 10-15 pounds
- Lifting bulky or awkward loads
- Bending over or reaching overhead to lift
- Lifting using jerking or twisting motions
- Carrying heavy bags, backpacks, or purses
3. High-Impact Exercise
Exercises involving repetitive jarring, bouncing, and heavy resistance should be avoided to limit risk of neck injury. Examples include:
- Jogging or running
- Jumping activities like basketball or trampolines
- Weightlifting and strength training
- Contact sports like football, boxing, martial arts
- Yoga poses with extensive neck bending or straining
4. Poor Posture Habits
Slumping, slouching, or bending forward can compress the cervical spine and worsen symptoms. Be mindful of posture when:
- Working at a computer or desk
- Driving or riding in a vehicle
- Looking at your phone or tablet
- Reading books or documents
- Sitting on the couch or in chairs
- Standing for prolonged periods
5. Sleeping on Your Stomach
Sleeping face down forces the neck into hyperextension for hours. This can narrow the spinal canal and put pressure on nerves. Try to sleep on your back or side instead.
6. High-Risk Movements and Activities
Avoid activities with increased likelihood of falls, crashes, or blows to the head and neck, such as:
- Competitive or contact sports
- Skydiving, bungee jumping, trampolining
- Risky stunts or tricks on bikes, skateboards, etc.
- Rock climbing without proper safety gear
- Driving ATVs, go-karts, or racing vehicles
7. Smoking and Vaping
Smoking involves repetitive neck motion along with chemicals that can impair spine health. Quit or significantly limit smoking and vaping to avoid aggravating your condition.
Lifestyle Changes to Help Cervical Spinal Stenosis
Along with avoiding symptom triggers, making positive lifestyle adjustments can further help manage spinal stenosis:
- Improve posture and ergonomics for daily activities
- Exercise regularly with low-impact activities like walking or swimming
- Do gentle neck and shoulder stretches and exercises daily
- Use proper lifting techniques - bend knees, keep back straight
- Take breaks when doing repetitive tasks to change positions
- Maintain a healthy diet and body weight to avoid excess stress on the spine
- Quit smoking to optimize spine health and nerve function
- Use analgesics, hot/cold therapy, and massages to relieve flare-ups
When to See a Doctor
Consult your healthcare provider if you experience:
- Sudden onset of severe neck pain, numbness or weakness
- Loss of bowel or bladder function
- Difficulty walking or problems with coordination or balance
- Headaches along with other spinal stenosis symptoms
- Pain, tingling or numbness that persists or worsens
- No improvement despite home treatment and activity modifications
Prompt medical evaluation is needed to assess the severity of symptoms and recommend appropriate treatment options, which may include:
- Prescription medication
- Epidural steroid injections
- Physical therapy
- Bracing or other supportive devices
- Surgery in severe cases
Long-Term Outlook with Cervical Spinal Stenosis
Cervical spinal stenosis often worsens gradually over time. However, avoiding activities that frequently aggravate your symptoms can help slow progression. With proper precautions and management, many patients achieve stable and manageable nerve-related symptoms.
Prevention of Progression
While spinal stenosis cannot be reversed, progression may potentially be slowed by:
- Using appropriate posture and body mechanics
- Keeping neck muscles strong and flexible
- Maintaining a healthy weight to avoid excess spinal loading
- Treating contributing conditions like arthritis or osteoporosis
Symptom Flare-Ups
Periodic worsening of symptoms is common with cervical stenosis. Avoiding known triggers along with rest, ice, and OTC medications can often relieve flare-ups.
Long-Term Relief Options
For recalcitrant symptoms, injections, medications, therapy, or surgical decompression may provide long-term relief in severe cases.
Key Takeaways
- Cervical spinal stenosis can worsen with certain movements, positions, and activities.
- Avoiding symptom triggers is key to preventing flare-ups.
- Positive lifestyle changes like exercise modifications, ergonomics, and posture training can also help.
- See a medical provider for any sudden, severe, or persistent neurologic symptoms.
- Ongoing management is crucial for slowing progression and limiting disability.