• Back Pain
• Pain

How to Relieve Spinal Stenosis Back Pain

Published: May 22, 2025
Updated: May 22, 2025
4 mins

Back and neck pain are among the most common reasons people seek medical care, especially as we get older. These aches and pains can stem from a variety of causes, but one key condition that often flies under the radar is spinal stenosis. This condition occurs when spaces in the spine begin to narrow, putting pressure on nerves and leading to pain, numbness, or even weakness. 

Whether you’re newly diagnosed or just curious about your symptoms, this guide will help you better understand what’s going on and how to manage it.

What is Spinal Stenosis?

Spinal stenosis is a condition that happens when the spaces within your spine start to narrow. This narrowing puts pressure on the nerves that travel through the spine which can lead to pain, numbness, or weakness – often in the back, neck, arms, or legs. 

The spine is like a protective tunnel that runs down your back, shielding the delicate nerves inside. When something causes the walls of this tunnel to press inward – like thickened ligaments, bone spurs, or a bulging disc – it can squeeze the nerves. That’s what leads to the uncomfortable symptoms of spinal stenosis. 

This narrowing of the spinal canal can happen in different parts of your spine, and where it occurs plays a big role in the kind of symptoms you might feel. The two main types are lumbar spinal stenosis, which affects the lower back, and cervical spinal stenosis, which impacts the neck. 

What Does Spinal Stenosis Feel Like?

The symptoms of spinal stenosis can vary from person to person, but they often follow some common patterns. People with spinal stenosis typically experience pain in the back or neck, sometimes spreading to the arms, hands, legs, or feet. Along with pain, it’s common to feel tingling, numbness, or even weakness in the affected areas.

One of the hallmark spinal stenosis symptoms – especially in cases of lumbar spinal stenosis – is cramping or a heavy, tired feeling in the legs when standing or walking. This is sometimes called neurogenic claudication, and many people find relief when they sit down or lean forward slightly.

With cervical spinal stenosis, symptoms often involve not just neck pain but also issues in the shoulders, arms, and hands, such as tingling or a loss of fine motor skills. In more advanced cases, balance and coordination can be affected too.

Early signs of spinal stenosis may be subtle, like occasional numbness or mild discomfort, but these symptoms can gradually become more persistent over time. Recognizing where the symptoms appear – whether in the lower back and legs or the neck and arms – can help pinpoint whether the stenosis is lumbar or cervical.

How to Relieve Spinal Stenosis Back Pain

If you’re living with spinal stenosis, finding ways to ease discomfort is often a top priority. The good news is that many people find relief through self-care and non-invasive treatments that can be done at home or with the help of a physical therapist.

Physical therapy is one of the most effective ways to manage back pain from spinal stenosis. A therapist can guide you through exercises that strengthen your core and back muscles while improving flexibility. This extra support can help take pressure off your spine and reduce nerve irritation.

Hot and cold therapy is another simple but helpful tool. Applying heat can loosen tight muscles and improve blood flow, while cold packs can bring down inflammation, especially after activity.

It’s also worth paying attention to your posture. Learning to sit, stand, and move in ways that keep your spine aligned may ease tension and reduce flare-ups over time.

Over-the-counter options like nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, are usually the first line of defense because they target both pain and inflammation. Acetaminophen can also help with pain but doesn’t reduce inflammation. In some cases, healthcare providers may prescribe medications designed to manage nerve pain, like gabapentin or pregabalin, if nerve-related symptoms are significant.

While opioids might be prescribed for short-term use during severe flare-ups, it’s important to be cautious. These medications carry risks of dependence and other side effects, and they aren’t typically recommended for long-term management of spinal stenosis.

Finally, lifestyle changes can make a meaningful difference. Maintaining a healthy weight helps reduce strain on your spine, and staying as active as possible – within your limits – can keep your muscles strong and your joints flexible, which may prevent symptoms from getting worse.

Non-Surgical Spinal Stenosis Treatments

For most people, healthcare providers recommend starting with conservative care before considering surgery. These non-invasive spinal stenosis treatments aim to manage symptoms and improve function without the risks that come with an operation.

One commonly used spinal stenosis treatment is an epidural steroid injection. This involves delivering anti-inflammatory medication directly into the space around your spinal nerves. While the relief is usually temporary – lasting weeks to a few months – it can be very helpful for easing pain during flare-ups or while you work on other treatments like physical therapy.

Speaking of physical therapy, it often plays a central role in managing spinal stenosis. A physical therapist can design a customized program that focuses on stretching tight muscles, strengthening the core and back, and improving your balance and posture. This combination can help reduce nerve pressure and prevent worsening symptoms.

Some people also explore alternative treatments such as acupuncture, chiropractic adjustments, or massage therapy. While some find these approaches helpful for symptom relief, the scientific evidence is mixed, and they aren’t considered first-line treatments. It’s always a good idea to discuss any alternative therapies with your doctor to make sure they’re safe for your situation.

Non-surgical options are usually the first step for managing spinal stenosis, especially when symptoms are mild to moderate. Many people are able to keep their symptoms under control and avoid surgery altogether with the right combination of therapies and lifestyle changes.

Spinal Stenosis Surgery Options

While many people manage well with conservative care, spinal stenosis surgery may be considered when symptoms become severe or disabling. If you’re experiencing significant nerve compression that leads to weakness, difficulty walking, or loss of bladder or bowel control – or if non-surgical treatments haven’t provided enough relief – surgery might be the next step.

The most common type of spinal stenosis surgery is a laminectomy. In this procedure, the surgeon removes part of the vertebra, called the lamina, to create more space and relieve pressure on the spinal nerves. A similar but more limited procedure is a laminotomy, where only a portion of the lamina is removed.

In some cases – particularly with lumbar spinal stenosis – spinal fusion may be done at the same time. This involves joining two or more vertebrae together to stabilize the spine, especially if there’s concern about instability after removing bone.

Surgery can offer real benefits, such as significant pain relief and improved mobility. However, as with any procedure, there are risks to consider, including infection, nerve injury, or a lengthy recovery period. Some people may also experience ongoing or recurring symptoms after surgery.

Recovery from spinal stenosis surgery varies depending on the type of procedure and your overall health. Physical therapy is often part of the rehabilitation process to help rebuild strength and ensure a safe return to daily activities. Your healthcare provider will help you weigh the potential benefits and risks to decide whether surgery is the right option for your specific situation.

Where Can I Learn More About Back Pain?

If you’re dealing with back pain that impacts your daily life, LifeMD may be able to help. While LifeMD doesn’t treat spinal stenosis directly, we do offer helpful resources on managing back pain and can prescribe medication for symptom relief when clinically appropriate. 

Get started today to learn more. 

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