Spinal stenosis self-care: tips and daily habits

Some people who experience back pain may have spinal stenosis, a condition where there is narrowing in the spinal canal, which can place pressure on your spinal cord and nerves in your back. This condition can cause pain, stiffness, and nerve irritation in your neck (called cervical spinal stenosis) and lower back (called lumbar spinal stenosis). 

While spinal stenosis symptoms may flare up when you work out or do chores around the house, self-care strategies like doing light movement and conservative approaches like physical therapy can make a big difference in alleviating pain. 

“Lifestyle changes and conservative treatments can help manage spinal stenosis and relieve symptoms,” says Nandini Rampersaud, PT, DPT, a physical therapist at Hinge Health. 

If you have spinal stenosis, Hinge Health physical therapists have your back — literally. Read on to learn what they recommend you try for spinal stenosis self-care.

Symptoms of spinal stenosis

Not everyone with spinal stenosis experiences symptoms. Among those who do, symptoms can vary based on the location and extent of spinal stenosis. These include:

• Pain. Discomfort around the neck or lumbar spine (lower back) is common. “You may feel pain when you lean back or extend your neck,” says Dr. Rampersaud. You may also experience pain when you stand or walk, especially when going downhill. 

• Stiffness. Narrowing of the spinal canal can cause inflammation and lead to muscle spasms and muscle stiffness. 

• Numbness and tingling. Nerve issues that stem from your spine can cause a pins-and-needles feeling in your neck or back, says Dr. Rampersaud. With cervical spinal stenosis, this tingling sensation may travel down your shoulder, arm, or hand. Lumbar spinal stenosis could trigger that sensation in your buttocks, leg, or foot. 

Note: If you experience neck or back pain, numbness, tingling, or weakness that worsens with walking or standing, it’s always a good idea to see a healthcare provider.

Spinal stenosis: 10 strategies for self-care

You can play an active role in your treatment for spinal stenosis. Lifestyle changes can help you get relief so you can keep doing what you love. These include: 

1. Stay active

This tip may sound counterintuitive, especially when your back or neck hurts as you engage in physical activity. But moving your body improves blood flow to tight muscles, increasing flexibility and range of motion. “When we’re in pain, our muscles can go into guarding mode to protect us, but sometimes that increases stiffness and restricts mobility,” Dr. Rampersaud says. 

Research suggests that aerobic exercises can help manage spinal stenosis symptoms. And one 2022 systematic review found that regular exercise, combined with physical therapy, can alleviate symptoms and improve spine function in those with spinal stenosis. 

If you’re new to being active, consider starting with low-impact aerobic exercises such as swimming, cycling, or using the elliptical machine to ease into movement and build your endurance.

2. Try targeted exercises and physical therapy

Targeted stretches and exercises can improve strength, mobility, and flexibility, whether you’re addressing cervical spinal stenosis or lumbar spinal stenosis. Physical therapy often focuses on strengthening muscles that support your spine, increasing joint mobility, and reducing stiffness. For cervical stenosis, exercises may emphasize posture and upper body mechanics. Core and hip stabilization exercises can help relieve spinal pressure if you have lumbar stenosis. 

You can start with these spinal stenosis stretches recommended by Hinge Health physical therapists. But a tailored physical therapy program can help address your specific needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

3. Take breaks from sitting

Sitting for too long in any one position isn't good for anyone's back. That's why you want to keep your body moving by taking breaks after long stretches of sitting, says Dr. Rampersaud. Get ahead of joint and muscle stiffness and discomfort by changing positions frequently and incorporating small bouts of movement, such as taking short walks, doing a few body squats, or stretching every 30 minutes or so. All of these movements can improve blood flow, ease tension, and support overall comfort. Remember, movement is medicine, and your body thrives on variety.

4. Try heat and cold therapy

When your back aches, you can use both ice and heat to get relief. “My general rule is to use heat to reduce stiffness and tightness, and cold to ease inflammation and soreness,” says Dr. Rampersaud. But feel free to experiment and use whichever feels best for you, she adds. 

5. Adjust your sleep position if needed 

It's common to experience sleep issues with spinal stenosis, because lying down for prolonged periods of time can aggravate symptoms. Many people with spinal stenosis find sleeping on their side in a fetal position helpful, as it can create more space in the lumbar spinal canal. In fact, a recent study found that three-quarters of patients with lumbar spinal stenosis preferred this sleep position. 

However, there’s no one-size-fits-all sleeping position — what matters most is finding what feels comfortable for you. Whether you prefer sleeping on your side, back, or stomach, the key is to listen to your body and prioritize comfort to improve your sleep quality.

6. Take pain medications if needed

Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for spinal stenosis pain. Make sure you are safe to take these medications, based on your medical history.

7. Try massage therapy

Massage therapy helps relax tight muscles and alleviates trigger points around your spine, which improves blood flow and may ease pain and stiffness. It can also improve your mobility, which can help you stay active. 

8. Incorporate mind-body techniques

Practices like deep breathing, meditation, or mindfulness can help manage pain and reduce stress, which often accompanies conditions like spinal stenosis. Gentle movement-based practices like yoga or tai chi can also improve relaxation, balance, and overall well-being.

9. Stay hydrated 

Drinking plenty of water supports the health of your spinal discs and joints, helping to keep them cushioned and flexible. Proper hydration can also aid in reducing muscle tension and improving circulation.

10. Eat a balanced diet 

Consuming a nutrient-rich diet that includes plenty of fruits, vegetables, whole grains, lean protein, and omega-3 fatty acids can help reduce inflammation and support overall spinal health. Maintaining a healthy weight through balanced nutrition can also take pressure off your spine, Dr. Rampersaud says.

PT tip: Find your movement sweet spot

Listen to your body to figure out what movement, activity, and intensity you can comfortably tolerate. It's okay to push your body and feel some discomfort — such as some soreness after a walk or yoga class — because that's ultimately how you get stronger and maintain good mobility and function. How will you know if you’ve found your movement sweet spot? It will feel like you’ve put in effort, but not so much that you feel overly exhausted or in pain. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Comer, C., Williamson, E., McIlroy, S., Srikesavan, C., Dalton, S., Melendez‐Torres, G. J., & Lamb, S. E. (2023). Exercise treatments for lumbar spinal stenosis: A systematic review and intervention component analysis of randomised controlled trials. Clinical Rehabilitation. doi:10.1177/02692155231201048

2. Ammendolia, C., Hofkirchner, C., Plener, J., Bussières, A., Schneider, M. J., Young, J. J., Furlan, A. D., Stuber, K., Ahmed, A., Cancelliere, C., Adeboyejo, A., & Ornelas, J. (2022). Non-operative treatment for lumbar spinal stenosis with neurogenic claudication: an updated systematic review. BMJ Open, 12(1), e057724. doi:10.1136/bmjopen-2021-057724

3. Papavero, L., Wilke, J., Ali, N., Schawjinski, K., Holtdirk, A., & Schoeller, K. (2024b). Lumbar spinal stenosis and surgical decompression affect sleep quality and position in patients. A prospective cross-sectional cohort study. Brain and Spine, 4, 102785. doi:10.1016/j.bas.2024.102785