Spinal stenosis occurs when the spine narrows in one or more areas. According to Medline Plus, it occurs most often in the neck and lower back. As a result, this narrowing can exert pressure on spinal nerves and the spinal cord at the line of compression. Spinal stenosis can cause numbness or pain in the back, neck, legs shoulder and arms. Common causes include herniated discs, arthritis and injury trauma. Although spinal stenosis is not preventable, measures can be taken to keep your back healthy.
Step 1
Exercise regularly for at least 30 minutes a day. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, exercise helps to maintain motion of the spine, build endurance and strengthen back and abdominal muscles. As a result, this helps to stabilize the spine. Use a combination of aerobic and strength training exercises. Recommended exercises to maintain spine health include walking, running, yoga and Pilates. If you have health problems, consult with a physician before starting an exercise regimen.
Step 2
Pay attention to your body mechanics. In short, body mechanics refers to the way humans move their bodies. Spine Universe reports that posture is important to maintaining spine health. In certain situations, remain aware of your body position when sleeping, standing, lifting things and sitting. Use seating that helps to maintain the natural curvature of the spine and supports your lower back. Lift objects safely and sleep on a firm mattress to properly align the spine.
Step 3
Maintain a healthy body weight. According to MayoClinic.com, excess weight puts additional stress on bones and joints in the lower back. Develop a healthy diet that includes a substantial amount of fruits and vegetables. This helps to maintain a suitable weight and supply the body with nutrients to promote overall well-being. Consult with a doctor to discuss your ideal weight and how to maintain a healthy lifestyle.
