Neck pain can really negatively impact your daily routines and quality of life. There are a number of reasons why you might be experiencing neck pain, and one of those is cervical spinal stenosis. This lesser-known condition is actually common in adults over 5O because it is associated with general aging. However, spinal stenosis can also occur as a result of an injury. When you meet with a car accident injury chiropractor, you may be diagnosed with cervical spinal stenosis. Spinal stenosis symptoms vary depending on the location, and there are certain things to avoid with cervical spinal stenosis.
What Is Spinal Stenosis?
Spinal stenosis is a condition where the spinal column starts to narrow. This tends to occur naturally as we age and may cause symptoms in older adults. The spinal cord fits inside the spinal canal made up of vertebrae and spinal discs. Your spine also houses the central nervous system, connecting your brain to the rest of your body. As the spinal canal narrows, it can disrupt the healthy functioning of the central nervous system and impact the brain’s ability to effectively communicate with the rest of the body. Spinal stenosis can occur in the neck, known as cervical spinal stenosis, or in the lower back, known as lumbar stenosis.
Spinal Stenosis Symptoms
Symptoms of spinal stenosis affecting your neck can include neck pain, stiffness, tingling, and numbness. When nerves are impacted by spinal stenosis, it can cause painful stabbing sensations that may start in the neck and radiate out into the shoulder and arm. Aggravation or damage to nerves due to cervical spinal stenosis can also cause weakness or numbness in your neck, shoulder, or arm. These symptoms are commonly known as radiculopathy. As spinal stenosis puts pressure on the spinal cord, it can also affect other parts of the body.
Spinal Stenosis in the Cervical Spine
An injury to the neck can lead to cervical spinal stenosis. A car accident injury like whiplash can cause inflammation in the spine, or a spinal fracture in the neck can damage the vertebrae. A spinal injury like a herniated disc can also lead to spinal stenosis in the neck. Arthritis is also a common cause of spinal stenosis in the neck and lower back as the cartilage in the spine starts to break down. The muscles and ligaments that support your neck can also become inflamed after a car accident or sports accident. Inflammation in these soft tissues can cause them to tighten or stiffen, even bulging into the space of the spinal canal.
Diagnosis & Treatment of Spinal Stenosis
When you visit a car accident injury chiropractor, they will want to talk with you about your medical history and the current symptoms you are experiencing. They may also want to run diagnostic imaging tests like X-rays or CT scans to get a clearer picture of how your spine has been affected. These imaging tools can also help rule out other potential injuries or sources of your pain. Once your chiropractor has determined a diagnosis of cervical spinal stenosis, they can determine the most appropriate course of action.
7 Things to Avoid with Cervical Spinal Stenosis
When you are dealing with cervical spinal stenosis, there are certain things you want to avoid. Here are 7 examples of things to avoid with spinal stenosis in the neck:
Tech Neck Posture
Hunching over a keyboard, phone, or laptop can lead to “tech neck” posture. This type of posture is noticeable because of rounded or hunched shoulders and your neck leaning forward and down. Tech neck posture can put additional pressure on the spine in your neck and cause stiffness, soreness, and even inflammation. This forward-leaning posture can also put extra pressure on the cervical spine, which can exacerbate the symptoms of cervical spinal stenosis.
If you’re dealing with cervical spinal stenosis, practicing proper posture is crucial. Tech neck posture can cause the spinal cord and nerves in your neck to become compressed, leading to increased pain, inflammation, and stiffness. Over time, poor posture is what aggravates spinal stenosis in the neck.
3 ways to avoid tech neck:
- Adjust your screen height: Set your computer screen at eye level so you don’t have to look down.
- Take breaks: Set reminders to stretch your neck and shoulders every 30 minutes.
- Neck strengthening exercises: Practice exercises that help strengthen the muscles around your neck to improve posture and reduce pressure on the spine.
Bed Rest
While it may be tempting to stay in bed when you’re dealing with neck pain, too much bed rest can actually be counterproductive. Avoid spending extended periods of time lying down without movement because this can weaken your neck muscles and reduce your flexibility. Instead, make time for gentle stretches and movements to keep your muscles engaged and support the spine. However, be cautious when it comes to exercises and movements; there are specific cervical stenosis exercises to avoid that could aggravate your condition. Inactivity can also reduce blood flow to your muscles and joints, which can prolong recovery time and worsen pain in the long run.
How to rest well:
- Gentle recovery: Try light physical activities, like walking, that encourage movement without putting too much strain on your neck.
- Stretching: Practice gentle stretching exercises that target the neck and upper back to keep your muscles flexible.
- Posture practice: Even while resting, try to maintain a healthy posture by supporting your neck with pillows or adjusting your sitting position to avoid slouching.
Contact Sports
Avoid contact sports if you are dealing with cervical spinal stenosis. There is a greater risk of injury to your spine when you are engaging in contact sports like football or hockey. However, exercise in moderation is great for healing while you practice good posture. Sports like football, hockey, rugby, or wrestling put participants at a much higher risk for neck injuries. Repeated hits, falls, and collisions can lead to further spinal compression or injury to the neck, which could result in worsening symptoms or even permanent damage. Instead, learn more about safe exercise options and cervical spinal stenosis exercises to avoid.
3 alternative exercise options:
- Walking: A low-impact and effective exercise that keeps the body moving without jarring the spine.
- Yoga or Pilates: These practices focus on flexibility, core strength, and controlled movement, which help you maintain a healthy spine.
- Swimming: This low-impact exercise helps strengthen muscles and improve your cardiovascular health without placing extra strain on the neck.
High-Impact Exercises
Like contact sports, high-impact exercises like running, jumping, or certain aerobic activities can jolt the spine and worsen symptoms of cervical spinal stenosis. Activities that cause repetitive stress on the neck and spine should be avoided because they can put too much pressure on the spinal cord and nerves, leading to increased pain and stiffness.
3 low-impact alternatives:
- Water aerobics: Exercising in water reduces the impact on the joints while still allowing you to get a full-body workout.
- Cycling: A stationary bike can provide plenty of great cardiovascular benefits without putting too much stress on the spine.
- Elliptical training: The smooth, gliding motion of an elliptical machine is less jarring to your body than running.
Heavy Lifting
Another thing to avoid when managing cervical spinal stenosis is heavy lifting. Lifting heavy objects, especially without the proper technique, can strain the muscles in your neck and back, increasing your risk of injury. When lifting something heavy, many people tend to arch their backs or tilt their heads forward, which places additional pressure on the cervical spine. Lifting can exacerbate symptoms like neck pain and numbness in the arms and hands, and in severe cases, it could lead to a spinal cord injury.
3 proper lifting techniques:
- Lift with your legs: Instead of bending at the waist, squat down and use the muscles in your legs to lift.
- Keep your spine aligned: Avoid twisting or arching your back as you lift.
- Ask for help: If an object is too heavy, ask someone to help you or use proper equipment to lift it safely.
Poor Sleeping Setup
Your sleeping environment plays a major role in managing cervical spinal stenosis. Sleeping on an unsupportive mattress or using the wrong pillow can strain your neck and worsen symptoms like pain, stiffness, and discomfort. A poor-quality mattress may not provide the necessary support you need for healthy spinal alignment, while a pillow that’s too high or too low can push your neck into an unnatural position for long periods during the night. Since you spend several hours each night in bed, it’s important to make sure your sleeping posture supports your spine and alleviates any pressure on your neck.
Tips for better sleep posture:
- Choose the right mattress: A medium-firm mattress is often recommended for people with back and neck problems because it provides a balance of support and comfort.
- Sleep on your back: This position helps maintain the natural curve of your spine. If you sleep on your side, use a pillow between your knees to keep your spine in alignment.
- Use a cervical pillow: A pillow designed specifically for neck support can help keep your spine aligned while you sleep.
Ignoring Symptoms
One of the most important things to avoid is ignoring your symptoms. Ignoring your symptoms or delaying treatment can be dangerous when dealing with cervical spinal stenosis. If left untreated, the condition can lead to further complications, including chronic pain or loss of mobility. While it’s rare, some severe cases might make you ask: “Can spinal stenosis kill you?” Although spinal stenosis itself isn’t fatal, severe spinal cord compression can potentially lead to serious complications, like paralysis, if not addressed. This is why it’s important to see your doctor if you notice worsening symptoms and to always follow your doctor’s recommended treatment plan.
When to see a doctor:
- If your symptoms are getting worse or not improving with conservative treatments.
- If you experience sudden changes in your symptoms, such as increased pain, numbness, or weakness in your extremities.
- If you have difficulty walking, balancing, or controlling your bladder.
Cervical Spinal Stenosis Care at AICA Conyers
Cervical spinal stenosis is a challenging condition, but by being mindful of certain activities and habits, you can help manage your symptoms and improve your quality of life. Avoiding tech neck posture, too much bed rest, contact sports, heavy lifting, and high-impact exercises can go a long way to preventing further injury or complications. Always consult with your Conyers doctor or chiropractor for a personalized treatment plan that fits your needs. Visit a chiropractor at AICA Orthopedics in Conyers to learn more about how to improve your quality of life with cervical spinal stenosis.