4 Ways to Help Prevent Spinal Stenosis

Your spinal column plays a huge role in your life. It helps you move through your day, bending and twisting, while protecting the key pieces of your spinal cord. That makes it particularly problematic when it runs into problems.

With spinal stenosis, the space around your spinal cord narrows. That can press on the many nerves there, causing serious pain. You might also notice other symptoms, such as tingling and numbness.

We want to help you avoid spinal stenosis and its unwelcome effects. As an expert in back pain, Dr. Jonathan Carlson has some tips.

And if you do end up experiencing back pain, see Dr. Carlson at Hawai’i Pain & Spine on the Windward side of O’ahu in Kailua, Hawai’i. He offers a variety of treatment options, from physical therapy to platelet-rich plasma (PRP) to minimally invasive surgery. 

For now, though, you can deploy these tips to lower your risk of experiencing spinal stenosis. 

1. Keep moving

A recent systematic review looked at the impact of exercise on people with spinal stenosis. It found that core-strengthening exercises, stretching, and general fitness activities such as cycling improved outcomes for people with this type of back pain.

Keeping your back and core muscles strong helps support your spinal column, lowering your risk of it narrowing.

2. Eat clean

Research links spinal stenosis with a diet that contains a lot of ultra-processed foods. The opposite is also true. Eating healthy, whole foods such as fruit and fish can help lower your odds of dealing with this back issue. 

3. Don’t smoke

You already know that cigarettes aren’t great for your lung health. As it turns out, they have other effects on your torso. 

Another systematic review evaluated the way smoking impacts spinal health. The researchers concluded that smoking ties directly to an increased risk of degenerative spinal diseases such as stenosis. 

Specifically, they noted that other research has found that smoking encourages degradation in your bones and decreases the stability of your spine. 

4. Reach/maintain a healthy weight

The heavier you are, the more stress you put on your spine. It’s not surprising, then, that a higher body mass index (BMI) correlates to an increased risk for spinal stenosis.

In 2024, researchers looked at more than 1,500 patients with low back pain. They found that high BMI connects to an increased likelihood of narrowing in the lumbar (lower) spine, concluding that losing weight can be a meaningful measure in avoiding spinal stenosis. 

Ideally, these tips help you avoid back pain from narrowing in your spinal column. If you do end up feeling discomfort in your back, though, call our office to schedule an appointment with Dr. Carlson.