Lumbar spinal stenosis causes inflammation and pain. However, the good news, there are at-home pain management techniques you can try to relieve spinal stenosis pain!
Spinal Stenosis Remedies for Pain Relief
At-home spinal stenosis remedies, such as:
Icing your back after exercise is often very constructive. The goal is to numb the affected area. Therefore, bringing you temporary pain relief. You can even use an ice pack or a frozen bag of peas! Apply the ice for ten minutes at a time. And always use a towel to protect your skin.
Heat therapy relaxes overly tight muscles. Therefore, bringing relief for spinal stenosis pain. Heat stimulates blood flow, which also accelerates healing. You can use hot water bottles or heating pads. As with ice, only apply for ten minutes at a time.
Topical pain relievers may also help with lumbar spinal stenosis. These creams and gels include relieving ingredients such as salicylate, capsaicin, and menthol. And, common product names include Bengay and Aspercreme. You need to use these creams as directed, though. They may be topical, but they are still medications. Follow guidelines to avoid health risks.
A massage can help with lumbar stenosis pain. However, you should visit a trained massage therapist or physical therapist to ensure you don’t cause more damage. They will relieve tight muscles, which reduces pain. Your lower back and legs will feel the benefits of a massage!
NSAIDs (non-steroidal anti-inflammatory drugs) are commonly used. And their ability to reduce inflammation brings pain relief. The most common medications are Aspirin, ibuprofen, and Tylenol.
Should your symptoms continue or worsen, consult your doctor. Plus, you can review alternative spinal stenosis treatment. They may also recommend physical therapy or exercise. Additionally, you may be prescribed medications or get offered steroid injections. In severe cases, however, stenosis surgery may be required.
Also, see : The RICE Method
The Importance of Posture and Spinal Stenosis
Posture is always important. However, if you are living with spinal stenosis, even more so. You need to maintain proper posture at all times. This includes when you are:
- Twisting or bending
Correct posture reduces abnormal pressure on your spine. The nerve roots are protected from compression. Therefore, reducing back pain associated with spinal stenosis.
Because your back works all day long with each movement. In fact, sitting down, picking something up, and opening doors all utilize multiple structures in your back. And you need to do these actions in a healthy way to prevent injury.
Maintaining a Healthy Posture
Seeing a physical therapist for tips and exercises to maintain a healthy posture is the best thing you can do. However, there are a few things to remember to maintain a healthy posture, such as:
Picking up something. Do not bend from the waist. Bend from your hips and knees. Make sure your back stays straight. Hold the object close to your body when lifting.
Standing. Your feet need to be shoulder-width and knees not locked. Keep your weight on the balls of your feet. Hold your head directly over your neck. Do not slouch forward.
Sitting. Avoid leaning forward and keep your heads above your shoulders. The chair should have proper lumbar support (the inward curve at the bottom of the back). Keep both feet flat on the floor. Do not cross your legs.
Sleeping. Get a mattress that supports the lumbar spine. A medium-firm one is usually best when living with spinal stenosis. On the other hand, a pressure-conforming bed like a Tempurpedic is also beneficial!
By maintaining a good posture, you can reduce pain from spinal stenosis. A few small changes to your daily actions is all it takes.