How to Cure Spinal Stenosis Naturally

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Let’s face it; back pain can be really discomforting. The bad news is that up to 80% of adults will experience back pain at some point in their lives. So if you find yourself groaning from pains in your back, you’re not alone. Although there are several causes of back pain, a recent study listed spinal stenosis among the leading causes of back pain in adults. This article focuses on how to cure spinal stenosis naturally.

Ways to Reverse Spinal Stenosis Naturally

  • Choosing the mattress suitable for spinal stenosis sufferers
  • Physical exercise
  • Chiropractors and Physical Therapists
  • Other alternative approaches
  • Lifestyle modifications\

1. Choosing the Mattress Suitable for Spinal Stenosis Sufferers

Usually, spinal stenosis sufferers experience discomfort while sleeping. This doesn’t have to be the case. Simply choosing the right mattress can not only help you sleep better but also manage and possibly cure spinal stenosis naturally.

Thankfully, it’s not that difficult to find the best mattresses for spinal stenosis sufferers. In fact, Alex Savy reviewed 5 of them. Spinal stenosis-related back pain can stem from excess pressure on the spine while lying down. Certain mattresses have been designed with recent technology and spinal stenosis sufferers in mind to combat this problem. These mattresses take the pressure off of the back and spine and soothingly aligns the body.

2. Physical Exercise

It may often feel you’re in too much pain to move your body, let alone exercising. But trust me, moving your body will help you feel better.

However, you’re not expected to dive into intense exercise right away. Take it slow, especially if it’s been a while since you last tried physical activity. Whether it’s moving around the house or performing stretches for a few minutes per day, just get moving. As a rule, you’re advised to stop exercising if you feel sharp pains during the process. You’re expected to seek medical advice before continuing.

Exercising helps increase and maintain muscle strength, bone density, as well as reduce inflammation. It also helps maintain a healthy body weight, which reduces the pressure on the spine by preventing obesity and osteoporosis – a leading cause of spinal stenosis.

Exercises that restore and preserve back health include:

  • Brisk walking
  • Water aerobics
  • Swimming
  • Cycling
  • Squats
  • Burpees, etc.

PRO TIP: If it feels too difficult to exercise, try doing it in a pool. The buoyancy of the water will make your body feel lighter, and stretching will be more comfortable. The good news is, it doesn’t decrease the efficiency of your workout. You may also consider getting a physical therapist to guide you.

3. Chiropractors and Physical Therapists

Another safe and seemingly effective way to cure spinal stenosis is through chiropractic care. Chiropractors focus on locating the origin of the problem, realigning the vertebrae, and alleviating the pain. They employ several spinal manipulation techniques, including joint adjustment and soft tissue mobilization.

Although scientific research to prove its long term benefits on spinal stenosis is lacking at the moment, many people have asserted that they experienced remarkable improvements under chiropractic care. Since the American Society of Orthopedic Surgeons considers it “generally safe,” you have little or nothing to lose with chiropractic care.

Should you decide to hire the services of a chiropractor, there’s one thing to note:

Do make sure the chiropractor is qualified and licensed.

A Physical Therapist can also help you map out ways to posture and move your body for optimal results. During appointments, you may take on certain exercises, depending on your strength level. You’ll be advised to take on more on your own, and the exercises will be upgraded as you progress.

4. Other Alternative Approaches

As the name implies, alternative healthcare methods are alternatives to conventional medicines. Many routes can be harnessed to reduce inflammation, relieve pain, and ultimately cure spinal stenosis. Some alternative approaches include:

  • Acupuncture
  • Hot and cold therapy
  • Use of certain herbs
  • Inversion techniques.

Acupuncture: This technique involves strategically inserting small, sterile, steel needles into the patient’s back. It is an ancient Chinese technique aimed at piercing near the nerves and freeing energy pools to foster healing. From a scientific standpoint, acupuncture releases endorphins, which are regarded as the body’s own pain relief medicine. One study found acupuncture to be more effective than standard treatment.

Hot and Cold Therapy: Cold therapies are usually applied to ease symptoms of inflammation quickly. It is mostly used for visibly swollen and inflamed parts of the body. On the other hand, hot therapy is used to increase blood flow to the targeted area of the spine. This delivers more oxygen and nutrients to the sound and aids healing. Both hot and cold therapy may be applied occasionally and interchangeably to maximize benefits.

Use of Certain Herbs: Herbs like turmeric and devil’s claw herb can exude anti-inflammatory properties when taken orally. One research suggested that taking turmeric extracts thrice daily is equivalent to taking 1,200 mg of ibuprofen. Peppermint and vervain can also be very relaxing to the nerves when used as a massage ointment. Medicinal alcohol can also be infused into tea to relieve pain. Some of these herbs above are also effective in aromatherapy. 

Inversion Techniques: This involves hanging in an inverted position on a specialized table. This technique takes the pressure off the spinal discs and improved flexibility, blood flow, posture, and overall back health. There are few FDA-approved inversion tables in the market, and they’re quite effective in reversing spinal stenosis.

5. Lifestyle Modifications

Simple lifestyle changes or modifications can be useful in the management of spinal stenosis.

For instance, merely incorporating some anti-inflammatory ingredients in a daily diet or wearing shoes that relieve pressure on the back can significantly slow spinal stenosis progression.

Additionally, quitting jobs that require one to lift heavy weights is vital in preventing further damage to the spinal canal. Also, adopting favorable standing, sitting, and even sleeping postures can help spinal stenosis sufferers.

So, my friend, you’ve read this far and you have some puzzling questions: “What really is spinal stenosis?” “What are the causes?” Let’s solve that puzzle.

What is Spinal Stenosis?

Having talked about possible ways of reversing spinal stenosis naturally, it is essential to understand what it really is.

Spinal stenosis is the narrowing of the nerve passage or spinal canal that runs down the back’s center. This passage is usually narrow, but bone spurs (overgrowth of bone) or similar conditions can make the bones extend into nerve space. This makes the passage even thinner and consequently increases the pressure on the nerves. This then results in varying degrees of pain.

Other causes of spinal stenosis include:

  • Thickened ligaments
  • Abnormal growths
  • Herniated discs
  • Congenital back problems.

Finding out that you’re a spinal stenosis sufferer never feels good. It’s even worse if you have been conditioned to think the condition can only be managed by popping several pills and going under the knife. The good news is:

It is possible to reverse spinal stenosis naturally.


Spinal stenosis can be challenging to combat. It’s even more difficult if you’re averse to invasive methods.

Luckily, there are several non-invasive, nonconventional methods to manage and possibly cure spinal stenosis naturally. The right mattress, physical exercise, lifestyle modifications, and chiropractic care are some available treatment options.

Do you have any questions or concerns about spinal stenosis? Feel free to share in the comments!




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